We will be meeting at the beach at 73rd Street at 6pm.
There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins.
Bring water, sunscreen, a towel and clothes you don't mind getting wet (a swimsuit). Call Dan for more information (561) 809 - 2858
Notes, tools, articles and ephemera:
Notes, tools, articles and ephemera:
- 2009 CrossFit Games Individual Final highlight reel by CF Overload from the main site.
- Planche and Front Lever progressions from the Dragon Door.
- Team USA Weightlifting website
- Dutch Lowy weighs in on the 2009 CrossFit Games.
4 comments:
Health Lifts
Burgener WU
10 squats, 10 pushups for three rounds
Warmup
135x5
225x2
315x1
Then
425x3
430x3
435x3
440x1
445x1
450x1
Then
GHDx6
Weighted strict pullup 10# x1
3 rounds with one minute rest each
Finally got to Friday's workout
5 hspu
10 bench press (45 lb dumbells - all i had)
15 pp (95)
20 ring dips
4 rds plus hspu, bench and 7pp
5 rds at 21:49
back squats 3x5
225,245,275
bicep curls 3x15
teadmill 5k 25:15
dude, biceps in the 8-12 range ONLY!!! what are you, training for a bicep endurance challenge?
clean and jerk singles
135, 155, 175, 185 (3 fails on the jerk), 175
Weighted Pull Ups
1.5 pood x3, 2 pood x3
Beach WOD
60 seconds on/30 seconds off x16
sand sprints, lunges, water sprints, burpees, etc. followed by a good salt water soak. beautiful day at the beach.
Post a Comment