Thursday, June 25, 2009
overhead squat (max attempt) 10-10-10-10-10
Wednesday, June 24, 2009
push press (max attempt) 3-3-3-3-3
Tuesday, June 23, 2009
“Tabata This” Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between […]
Monday, June 22, 2009
Sign at Guerrilla Fitness CrossFit Montclair. as many rounds as possible in …? minutes: 3x clean @ 135/95-lbs. 6x burpee image courtesy of mpowercrossfit
Saturday, June 20, 2009
for time: row -or- run 5k
Friday, June 19, 2009
A great many thanks to everyone who helped John “study” last Saturday morning (see photo above). On his first attempt, he passed CrossFit’s Level 2 Instructor/Trainer course with flying colors! This course is notoriously difficult and carries a fail rate near 80 percent. Of the 15 people in his group, three passed, including John. Within […]
Thursday, June 18, 2009
back squat (max attempt) 3-3-3-3-3 Compare results to April 27, 2009.
Wednesday, June 17, 2009
for time: 20x sumo deadlift high-pull @ 65/45-lbs. 10x shoulder press @ 65/45-lbs. 18x sumo deadlift high-pull 12x shoulder press 16x sumo deadlift high-pull 14x shoulder press 14x sumo deadlift high-pull 16x shoulder press 12x sumo deadlift high-pull 18x shoulder press 10x sumo deadlift high-pull 20x shoulder press Compare results to February 21, 2009.
Tuesday, June 16, 2009
“Annie” for time: 50-40-30-20-10 double under sit-up Compare results to February 20, 2009.
Monday, June 15, 2009
Today’s workout combines two of the CrossFit girls, “Isabel” (30x snatch @ 135/95-lbs.) and “Karen” (150x wall ball @ 20/14-lbs.). — “Karabel” 10 rounds for time: 3x snatch @ 135/95-lbs. 15x wall ball @ 20/14-lbs.
