Wednesday the 7th of October, 2009

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Finisher: Max GHD sit ups in 10 minutes.

Last done on the 3rd of September

Notes, tools, articles and ephemera:

• "Technique is crucial. Let's say you're doing a squat and it's fucked up. Maybe your knees cave in and your chest keeps falling forward. Well, we could do a "strength" phase and put ten pounds on your squat pretty easily. Or we could just get your technique perfect and instantly add 50 pounds. It's your choice." - Dave Tate

Tuesday the 11th of August, 2009

Hang Power Cleans (HPC)

1-1-1-1-1-1-1

Class tonight is on for 6:15 PM @ the Gym.

Notes, tools, articles and ephemera:

• The Hang Power Clean, By Sean Waxman CSCS (PDF)
• Sage Burgener doing a Hang Power Clean from the CrossFit main site.
• Even Men's Health likes the Hang Power Clean.
• The Ultimate Beginner’s Guide to Power Cleans.

Friday the 3rd of July, 2009

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Post time to comments.

Notes, tools, articles and ephemera:

• Take it slower sometimes.
• Robb Wolf on post workout nutrition. 
• What does insulin have to do with it? 
• CF Journal - Coaching the elderly. 

Monday the 19th of January, 2009

Warm up:

25 double unders
10 med ball cleans 20 lbs
20 push ups
20 squats

repeat x3

Hang power clean 1-1-1-1-1-1-1 reps

Finisher: 5 minutes max dead hang pull ups on the new bar.

Say hello to your neighbor.

Post loads to comments.

Sunday the 18th of January, 2009

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

L-Sit and/or double under practice, ten minutes.

Optional:Rest Day, wait for Monday.