February 28th, 2010
admin
Sunday 100228
Strength:
Weighted pull-ups 1/1/1/1
Conditioning:
Complete 5 rounds for time of 10 deadlifts @ 60% of one rep max/50 double unders.
Enlarge image
Saniyah, Iraq.
“
CrossFit Crashes the C.R.A.S.H. B.s” by
CrossFit Again Faster, a
CrossFit Journal preview video [
wmv] [
mov]
“IA Gone Bad” by Mountain Green Helitack, Uinta-Wasatch-Cache National Forest, Utah – video [
wmv] [
mov]
“
Four ways to fix a broken legal system” with Philip K. Howard, Ted Talks.
February 25th, 2010
admin
Friday 100226
approx 50% of 1RM and each rep is 1 1/4
Bench Press 5-5-5-5-5 reps
Pull Ups 5-5-5-5-5 reps
Back squat 5-5-5-5-5 reps
Post loads to the whiteboard.
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Grant Bowen, Squaw Valley, California.
“
The Quad Dipsea” with
San Francisco CrossFit, a
CrossFit Journal preview video [
wmv] [
mov]
“Preparation” with top performers from the
2010 CrossFit Games Midwest Sectionals – video [
wmv] [
mov]
February 24th, 2010
admin
Thursday 100225
Strength:
Press 1/1/1
Conditioning:
Five rounds for reps of:
1 min Wall ball
1 min Box Jump
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps to comments.
In the forward handstand pirouette, the two-step, 180 degree rotation initiates in the direction of the finger tips.
“
Boz and Todd Do Olga” with
Kurtis Bowler, a
CrossFit Journal preview video [
wmv] [
mov]
SacTown Showdown at
CrossFit East Sacramento – video [
wmv] [
mov]
“He that is of the opinion money will do everything may well be suspected of doing everything for money.”
- Benjamin Franklin
February 22nd, 2010
admin
Tuesday 10/02/23
Conditioning:
Complete the following for time: 20 thrusters/20 sumo deadlift high pulls/20 push jerks/20 Snatch/20 front squats. At the end of every minute do 4 burpees. (M:95#/W:65#)
“Mary’s Story” Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Aussie Nasty Girls WOD at
CrossFit Effects – video [
wmv] [
mov]
February 21st, 2010
admin
Monday 100222
Strength:
Glute ham raisers 5/5/5 and Glute Ham Sit-ups 5/5/5
Conditioning:
Complete three rounds for time of 15 deadlifts @ 225#/21 good mornings 400m run.
Post time to comments.
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Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
February 18th, 2010
admin
FRIDAY 100219
AMRAP 15 mins:
5 Knees to Elbows
4 Pistols or 10 Squats
15 Double Unders
Post rounds.
Enlarge image
The Garage, Woodstock, Georgia.
“
Conclusion of a Portrait of a Flowmaster” with Todd Widman by
CrossFit Again Faster, a
CrossFit Journal preview video [
wmv] [
mov]
Liz Warren trains for the
2010 CrossFit Games Sectional at
CrossFit Milfordby
CrossFit Again Faster – video [
wmv] [
mov]
February 17th, 2010
admin
Thursday 100218
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Enlarge image
The hook grip.
“
Tailoring Your Coaching:” The SLC Ding Series Part 1, a
CrossFit Journal preview video [
wmv] [
mov]
The
2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video [
wmv] [
mov]
February 17th, 2010
admin
WEDNESDAY 100217
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Compare to 040808.
Enlarge image
Juaquin Mercado, USCG Cutter Chincoteague, CrossFit La Puntilla
“
Hybrid Winter Challenge” with
Rob Orlando by
CrossFit Again Faster, a
CrossFit Journal preview video [
wmv] [
mov]
The
2010 CrossFit Games Northwest Regionals Site preview – video [
wmv] [
mov]
February 15th, 2010
admin
Tuesday 100216
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Post time to comments.
Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).
Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).
“Mary’s Story” Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
“Weightbelts” with
Kelly Starrett – video [
wmv] [
mov]
February 15th, 2010
admin
Monday 100215
7X7
Snatch high pull, Hang power snatch, Heaving snatch balance
Post loads to comments.
“Perfect Technique:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
