Thursday October 25, 2012
Snatch Complex: 10 Rounds not timed, lighter loads 1 Snatch Deadlift 1 Power Snatch 1 Hang Snatch (full squat/split) 2 Push Press from behind head Every 40 seconds for 8 minutes, 12 total reps: Snatch (move weight up as you can) 0.00 – 0.40 – 1.20 – 2.00 – 2.40 – 3.20 – 4.00 – 4.40 – 5.20 – 6.00 – 6.40 – 7.20 Finisher #1: Shoulder taps or handstands Advanced: 2 attempts at as many as you can in 1 minute. Beginners: Work on handstands against wall for 3-5 minutes. Finisher #2: 40 Hip Extensions Friends & Family Workout...
Read MoreWednesday October 24, 2012
A. 5-5-5-5-5 Weighted Dips (as heavy as you can) Weighted Push-ups (as heavy as you can) B. 7-7-7-7-7 Goblet Squat Jumps (30/40), rest exactly 30 seconds between your sets. C. 2 Rounds for total time, rest exactly 90 seconds in between the run and the row. Compare to September 6th. 800m Run 800m Row Don’t forget our Friends and Family Workout this coming Saturday at 8am! RSVP any peeps you’d like to bring! On Ramp starts next Monday. The Ten Things That Happen When You Begin CrossFit Beasts of the Wild – CrossFit...
Read MoreTuesday October 23, 2012
High Box Jumps 4-4-4-4-4 Heavy Swings 10-10-10-10-10 6 Rounds: 10 Barbell Lunges (93/135) 10 Pull-ups 25 Double Unders Finisher: 30 Sit Up Negatives with plate Joanna shared this great family-friendly paleo meal planning website, thanks Joanna! Paleo eMeals Salmon Delivery: Tuesday the 23rd from 4;30-6pm Grass Fed Beef Delivery: VanDerLoop GrassFed this Saturday at 8:30am at the gym. Contact Steve for orders. FitoberFest: CrossFit Mendota on Saturday the 27th all day. A group of us will be down there cheering Andrea and Thomas on! Join us! CrossFit Total: Open Gym from...
Read MoreMonday October 22, 2012
Bear Complex: For those that came to the Oly Workshop, there are several movements that you can specifically focus on with this complex. Of course, the clean….but also the push-press from behind the head and the jerk with heavier loads. Great strength and speed practice. Repetition repetition repetition. 5 Rounds: Each ROUND consists of 7 complexes. Move the weight up each round if you can. Complex: Power Clean (or Clean) Front Squat Push Press/Jerk Back Squat Push Press/Jerk from behind the head Note: I’d like to also allow the jerk this time around to help you guys...
Read MoreFriday October 19, 2012
1-2-3-4-5-4-3-2-1 Deadlift (heavy but manageable) Windmills on each side (doubles if you can) (Compare efforts/loads to January 9th or August 2nd) 8 x 20 second Short Shuttles, rest 40 seconds in between. Finisher: 40 plank roll-outs on rings If you’re looking for a straight-shooting, athlete-driven mobility class, then Yoga for Athletes is just for you. Certified yoga instructor and avid CrossFitter, Amy Dickson, RYT (registered yoga teacher) will lead these “no fuss, no muss” 30 minute classes immediately after each Wednesday night WOD. Got tight hips? She’ll...
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