Find max height box jump in 10 minutes
then..
5 rounds for time:
– 8 TGUP (35/18)
– 8 Burpees
– rest 2 min
* Focus on quickness and efficiency.
Month: January 2012
In The Long Run
At the top of the CrossFit pyramid lies “sport”. Sport, in this context, pertains to anything athletic outside the walls of our gym that your CrossFit training makes you better at. Since we have some runners in our community I thought this article would be appropriate. The old-school thinking of high volume/low intensity in terms of marathon training is slowly being replaced. This is where CrossFit Endurance comes in.
Another related article on the infusion of strength and endurance training by Mark Sisson. Check out the second question.
Write at least three goals on the board! All goals should be pre-approved.
Hoodie orders are going out this Thursday! There is a sign up sheet on top of the cubbies. This is a one time deal so get them now!
Bear Complex
5 rounds for max load of:
6x
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
* Rest as needed but do not drop the bar until the round is completed. 5 burpee penalty every time bar touches the ground before the round (6 sets) are completed.
Hoodies!
The hoodie design is in! This is only a rendering, so the real deal will look a little different. We are thinking about adding some green draw strings. The hoodie itself will be american apparel like the one in the “front” view. Price is not certain but I believe it will be around $40 per hoodie. ORDERS GO OUT NEXT THURSDAY (Jan. 19th). Please put your name down on the list on top of the cubbies along with which size you would like. Don’t be left out!
Free Saturday Workout @ 9am – Ages 50+
Free Saturday Workout @ 10am – Regular CrossFit
12 min AMRAP of:
– 5 Deadlift (225/135)
– 7 Tall box jumps (30/24)
– 9 Pull-ups
Bench Press 5×5
As fast as possible:
50-40-30-20-10
– Double Unders
– KB swings (Russian) (1.5/1)
– Squats
Get Rowdy, Stay Loud
11 Beginner Strength Training Tips for Women
Paleo-Friendly Tips for Carb Lovers (you guys will like #10)
Mobility vs. Flexibility: What’s The Difference?
Be thinking of a goal that can be reached in a month’s time. Something like “I want to string together 20 double unders” or “I want to increase my back squat by 10lbs”. I’m going to be asking for them at the end of the week!
Shoulder Mobility
then…
Skill: Power Snatch
then…
For time:
21-15-9
– Power Snatch (95/65)
– Overhead Weighted Sit-up (25/10)
– 200m run
then…
January Challenge (if you haven’t beasted it yet)