Enlarge imagePainstormin’ with Dan and Jason A global Internet workout with Brand X, CrossFit Central Scotland and CrossFit Santa Cruz With a 75# bar, as many rounds can you complete in 40 minutes of:5 Deadlifts5 Hang Power Cleans5 Front Squats5 Push Presses5 Back Squats
In Coach Glassman’s World-Class Fitness in 100 Words, he says to learn new sports [skills] regularly. Check out this video of Jason on his second try of flipping a kettlebell. He was inspired by the CrossFit Oakland video. Oh yeah, don’t challenge this young man to a push-up duel, he […]
10 punches (10 right then 10 left)10 Burpees with mule kick10 body weight (bw) back squats 10 kicks (side or front but 10 right then 10 left)10 Burpees with mule kick10 bw back squats 10 punches (10 right then 10 left)10 Lateral burpees over hurdle 10 bw back squats This […]
Enlarge imageThe Crew hittin’ hard on a Wednesday night. A personal favorite. Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squats If you can, increase the load each round. Rest as necessary between rounds. Check out the CrossFit video of this workout.
One of the hardest movements we do is the pull-up; however, nothing says “fitness” like a set of 10 pull-ups. Looking for a goal? How about 10 pull-ups by Jan. 10. or 31 pull-ups on Dec. 31? Eva T’s kipping progresion Pull-ups CrossFit Journal article (free) CrossFit Journal Issue 32 […]
Warm-up and cool-down 1000 meters each For time, 10 rounds of:500 easy/100 meters hardno stopping between rounds (Total: 8000 meters)
Row 10K meters
Enlarge image Strong legs are nice legs, but remember, your body is all one piece.Monday: Linda (Three bars of death)Tuesday: Modified Nasty Girls (run, squats, hang cleans, pull-up/dips)Wednesday: KettlebellsThursday: Thrusters, pull-up and runFriday: Deadlift heavySaturday: Bring a date for a pair workout
This week we work on the specifics of Olympic Weightlifting:Monday: Overhead SquatsTuesday: Barbara (pull-up, push-up, sit-up, squat)Wedenesday: Power CleanThursday: Running and air squatsFriday: Lynne (Bench press and pull-up)Saturday: Meet at Stanford Track (if raining, meet at Mad Dawg Gym)
Total body strength starts with the legsMonday: running and thrustersTuesday: Deadlift, push press, vertical leapWedenesday: Annie are you OK?Thursday: “Tabata Something Else”Friday: Hang squat clean and push-upsSaturday: Meet at Stanford Track (if raining, meet at Mad Dawg Gym) This an article footer