March 28, 2011
10 min pistol skill work
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6 sets for max distance
1 min – 15 front squats
1 min row
1 min rest
1 Comments
filed under: WOD
tags: Concept 2 rower, Front Squat
March 25, 2011
Curtis P’s
4×3
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KB Swing and Burpee Reverse Ladder
15 KBS, 1 Burpees
13 KBS, 3 Burpees
11 KBS, 5 Burpees
9 KBS, 7 Burpees
7 KBS, 9 Burpees
5 KBS, 11 Burpees
3 KBS, 13 Burpees
1 KBS, 15 Burpees
Compare to 2.09.11
0 Comments
filed under: WOD
tags: Kettlebells, SealFit
Kettlebell training is old school
March 24, 2011
10 min of Clean skill work
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10 sets of
Max Effort Slam Ball
5-10-5 Shuttle Run
r/r 30s
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6 min AMRAP
12 Wall Ball
8 SDHP (Sumo Deadlift High Pull)
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Open Post to Read more and watch an amazing video
0 Comments
filed under: Olympic Lifting, WOD
Check out the shrug in the picture above and notice how his arms are still straight as his ankles, knees, and hips are extending and he shrugs his shoulders to his ears. No early arm bend, because when the arms bend the power ends. The arms only begin to bend as the bar becomes weightless and forces them up, and then we pull our body around the bar with fast elbows (not the bar around our body). Watch the video for some great olympic lifting and the remarkable story of Zach Krych’s comeback from injury.
Never give up on yourself, your body, or your dreams. And ignore ignorance; whether they be loved ones, the competition, or a stranger, ignore the critic who tells you to give up and take the easy way out!
March 23, 2011
A1: Pronated Ring Row 4×12; r/r-10s
A2: Goblet Squat 4×15; r/r-2:30
B: Accumulate 300s in FLR
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Death by 30 meters
1 Comments
filed under: WOD
Yesterday was a Grinder! Way to put some WORK in and conquer that beast. The effort by all was inspiring and most definitely BOLT! Hut left evidence of his effort….beautiful sweat angel
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It’s…it’s…just beautiful!!! Crowds from a far will travel to
See this inspiring sign from the crossfit gods!
He he!
Yesterday, I wanted to die in the middle of
The workout. That means it was a good one!
Thanks matt!
March 22, 2011
Begin with 1 Lap around the building
50 Sandbag/MB C&J
100 Sit ups
100 Jumping Lunges
50 Burpees
*at every 3 min interval stop where you are, complete 1 Lap, and pick up where you left off
1 Lap = about 220 meters
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“It is curious that physical courage should be so common in the world and moral courage so rare.”
-Mark Twain
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Don’t forget to train your spiritual, moral/ethical, psychological and emotional self.
0 Comments
filed under: WOD
March 21, 2011
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Increase the load on each of the 15 sets
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Mornin Crew prepping with the Burgener Warmup
1 Comments
I was all by my lonesome today
And it was so much harder!! I need a group
Atmosphere! Hut and Kelly, you guys better be
There in the AM!!!