2.14.12-Tuesday

PANOS

At NMB

3 rounds

400 meter run

600lbs of stone lifting (either 100,150 or 200lb stone)

6 muscle-ups

Crossfit Chipper

30 HSPU

40 Pullups

50 KB swings

60 C2T situps

70 burpees

13:33

Feeling good. I think that chipper was a PR. Dont remember. Its right around there. I broke up a lot of it and I think I can do it faster with more intensity. Its coming but not peaking yet. 

JANDRO IM COMING FOR YOU!

Friday the 2nd of October, 2009

Starting Saturday, October 17th, we are adding an Olympic Weight Lifting class at noon.
Come prepared to learn more about the Snatch and the Clean and Jerk using progressions and skill work as well as practical strength training to aid these lifts.
We will still have our usual class at 1pm.

Wish good luck to Dominic as he competes at his first powerlifting lifting meet this Saturday in Weston. We want singlet pics!



21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Or

21-18-15-12-9-6-3 rep rounds of:
Push press 95/65
Pull Ups

Post time to comments.

Wednesday the 3rd of June, 2009

"Diane"

21-15-9

Deadlift 225 lbs.
Handstand Push-ups (HSPUs)

post times to comments


Notes, tools, articles and ephemera:

• CrossFit last chance qualifier for the games in Aromas results.
• Paleo focaccia recipe book. (includes carrot cake)
• Planche push-up progression video.
• Developing a muscle-up part 3 with Rob Miller from the CrossFit main site.
  

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:

• 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)!
  

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.