PANOS
work up
75-175lbs in 10 lb jumps
"PANOS"
5 rounds
185lb snatch, 2 reps
36 double-unders
(7minute cap)
6:26
Band resisted Muscle-ups (R/B) 1x5
10 KB swings EMOM (70lb)
Done really fast
Showing posts with label Double Unders. Show all posts
Showing posts with label Double Unders. Show all posts
20120108
20090928
Tuesday the 29th of September, 2009
Over Head Press
5-5-5
Push Press
3-3-3
Rest as needed, then take it outside for:
50 DU's
200 mtr run
3 rounds for time
If you do not have double unders, you will spend this time practicing them and getting instruction on how to better your dubs.
Notes, tools, articles and ephemera:
- Press-Basic Positions, Mark Rippetoe...[wmv][mov]
- Press-Hand Positions, Mark Rippetoe...[wmv][mov]
- Press Instruction, Part I, Mark Rippetoe...[wmv][mov]
- Press Instruction Part 2, Mark Rippetoe...[wmv][mov]
- Press Instruction Part 3, Mark Rippetoe...[wmv][mov]
- Press Posture Question, Mark Rippetoe...[wmv][mov]
- Press Review, Mark Rippetoe...[wmv][mov]
- Push Press... [wmv][mov] (CrossFit Main site)
- Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
- Shoulder Press-Push Press-Push Jerk...[ wmv]
- Correcting the Push Press, Jolie Gentry ...[wmv][mov]
- Going Overhead with Adrian Bozman Part II (Push Press) ...[wmv][mov]
- Jolie Diaries: Correcting the Press ...[wmv][mov]
- Learning to Push Press...[wmv][mov]
- Push Press Issues...[wmv][mov]
- Push Press: Dip ...[wmv][mov]
- Shoulder Press Intro...[wmv][mov]
20090828
Saturday the 29th of August, 2009
Starting this week, we are adding an 11am class M-F.
Three rounds, individually timed:
500 meter row
400 meter run
100 double unders
Rest as needed between efforts.
Substitute for double unders is mountain climbers.
Skill work: GHD Sit Ups
Three rounds, individually timed:
500 meter row
400 meter run
100 double unders
Rest as needed between efforts.
Substitute for double unders is mountain climbers.
Skill work: GHD Sit Ups
20090818
Wednesday the 19th of August, 2009
Benchmark Wednesdays presents:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
This WOD first appeared on the CrossFit main site on Wednesday the 7th of September, 2005. It is considered one of the new girls workouts.
Notes, tools, articles and ephemera:
- Annie (Speal)...[wmv][mov] (from CrossFit main site)
- Dan's home! Welcome back sir!
- Double-Unders, Buddy Lee...[wmv][mov] (from CrossFit main site)
- Check this CrossFit Brand X Forum for scaling ideas.
- Weight Lifting May Help to Avert Lymph Problem (NY Times).
20090624
Thursday the 25th of June, 2009
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
Notes, tools, articles and ephemera:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
Notes, tools, articles and ephemera:
- Can you get fit in six minutes a week?
- Virtuosity by Greg Glassman from the CrossFit main site.
20090522
Friday the 22nd of May, 2009
One full hour of skills and drills. This is your chance to brush up on your kips, muscle ups, handstands, L-sits, etc. Remember, practice is the only way to get better.
1. Mechanics
2. Consistency
3. Intensity
Try and skip the first two and you're not working to even half of your potential. Slow it down and learn.
We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your workout gloves bother the crap out of you? This is the solution. Easy to remove between exercises, these things work. Reserve yours in person or here.
Notes, tools, articles and ephemera:
1. Mechanics
2. Consistency
3. Intensity
Try and skip the first two and you're not working to even half of your potential. Slow it down and learn.
We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your workout gloves bother the crap out of you? This is the solution. Easy to remove between exercises, these things work. Reserve yours in person or here.
Notes, tools, articles and ephemera:
- The Mental Game - ignore the clock, focus on form - from Dutch Lowy
- Fixing your over head - from Crossfit Invictus.
- Daily Diet Dose: The Miracle of Fish Oil (no really)!
20090511
Monday the 11th of May, 2009
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Or
Out of Town/Home Workout
Hand Stand Push-Ups (HSPUs)
5-5-5-5-5
If you can't do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.
Skill of the week: Double Unders*
*We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.
Notes, tools, articles and ephemera:
- The Overhead Press with Coach Rippetoe from CrossFit.
- All things jump rope and a video from Ross Training.
- Find out how much sugar is in the food you eat at SugarStacks.com
- Buddy Lee video Introduction to Double Unders from the CrossFit main site.
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