2.13.12-Monday

PANOS

AM

20 calorie row

12-9-6 OHS 95lbs

5 seconds ring L-sit

Ring HSPU 3,2,2,2,1

L-sit

11 seconds x 5 rds

PM

ME front squat 

305 x 1

325 x 1

325 x 1

WOD

7 rounds

7 front squat 165lbs

7 C2B pullups

5:06

Need to do this one with other people. 

Romanian Deadlift
165 x 8
225 x 8
255 x 8 (off blocks)

Reverse Hyper

50 x 10

70 x 10

70 x 10

Muscle transitions 15 reps sprinkled throughout workout


Push-ups

Chad I loved your comment on Saturdays WOD. However the calling out the black prowler is racist and I object!!!!

Tuesday the 29th of December 2009

Front Squat

1-10-1-20-1-30 reps

Post loads to comments.

For this workout use a percentage of your max, whether it is a 5 rep, 3 rep or 1 rep max. Of use in determining loads may be Prilepin's chart or Dave Tate's periodization bible. All sets in this workout must be completed unbroken, so be sure to pick an appropriate weight. The single rep sets should be 90-100% of your one rep max. The 10 rep set might be in the 60-80% range of your one rep max. The 20 rep set might be in the 50-70% range of your one rep max. The 30 rep set might be in the 40-60% range of your one rep max. If you don't know your one rep max, or are unfamiliar with the exercise, focus on form and be conservative. If you know your 5RM or 3RM, use this calculator to estimate your 1RM. Rest 2-4 minutes between each set.

Of interest:

• Beware the lure of The Sexy MetCon

Wednesday the 9th of December, 2009

CrossPit Grappling Practice

Front squat 3-3-3-3-3 reps
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Saturday the 28th of November, 2009

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Front squat, 15 reps (bar starts from floor) 135/95
Post rounds completed to comments.

Friday the 30th of October, 2009

Front Squat- (Clean or power clean off of the floor)
3-3-3-3-3+ (first 2 sets are warm up/ rep out last set )

Rest as needed...

'Joker's Wild'
AMRAP 10 minutes:
13 burpees
13 one arm push press push press 30/20
13 box jumps 24"/20"

www.AnniesBuyingClub.com
A lot of you have been asking about the food that came in on Monday. If you are interested in joining, click the link above and sign up. Let them know you will be picking up at CrossFit 305. Pick up is Monday between 5pm and 7:30pm.

Of interest:

• Make meat-eaters pay
  
• Catalyst Athletics is a great resource and home of Performance Menu
• Starting Strength Certification

Thursday the 8th of October, 2009

Bench Press
5-5-5
Front Squat
5-5-5

Finisher for time:
"Speedy McGoober"
Row 250, Run 200, 1 rope climb, 50 double unders
What's the sub for double unders you ask? There is no sub for double unders I say. Perhaps a triple under? Quadrups?

Get Ready for the Lean Out Challenge:

• CrossFit on a low-carb diet.
  

Tuesday the 1st of September, 2009

Classes today at 6am, 7:30am, 11am, 5:30pm and 6:30 pm

Front Squat
3-3-3-3-3

Finisher:
50 back extensions for time.
rest as needed
One minute push press 75/45 for reps.

Notes, tools, articles and ephemera:

• Konstantin Konstantinovs crushes 55 pullups at body weight of 122kg (268lbs.)

Saturday the 6th of May, 2009

"SQUAT SHORTZ"

Get your run legs and your squat shortz out people!

WOD
400mtr run
50 air squats
4 rounds for time

Post time to comments

Notes, tools, articles and ephemera:

• Just when you thought you had heard enough about fish oil - the definitive guide.
• The art of the finisher.
• Rip just can't say enough about the squat.
  

Saturday the 16th of May, 2009

Front squat practice working from PVC to five sets of three.

50-40-30-20-10
Double Unders with 10 burpees between each round.

Post loads/times to comments.

Notes, tools, articles and ephemera:

• Why the front squat is good for you.
  
• The technique.
  
• A new look at the classic "Squat and Milk" program.
• Speaking of dairy, Is all cheese created equal?
  

Yesterday
40 lb db pull up x3, pull up x5, kip up x7
10 rounds
This one hurt. Forearms, lats, arms all dead.

Today
Front Squat
5 sets of 5
Pete-155, 185, 225, 240, 230
Dan-155, 165, 170, 185(4), 170
Joe-155, 155, 155, 165, 160

Good strength block.