Friday, May 4, 2012.
“ Two times Five”
10 min AMRAP of:
– 10 HSPU
– 10 Pullups
– 10 Box Jumps
– 10 KTE’s
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Thursday, May 3, 2012.
For time:
– 21 Kettlebell Swings, 20 Double Unders
– 18 KBS , 25 DU’s
– 15 KBS, 30 DU’s
– 12 KBS, 35 DU’s
– 9 KBS, 40 DU’s
– 6 KBS, 45 DU’s
– 3 KBS, 50 DU’s
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Wednesday, May 2nd, 2012 O-Lifting
Strength
10min to find 1RM Split Jerk
Clean 5×3 70% (Tap and go, rest 90sec)
Snatch Pull 5×2 110% (rest 60sec)
-Then-
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Wednesday, May 2, 2012
10 minutes to Establish 1 RM Deadlift.
12 min AMRAP:
– 7 Med Ball Cleans
– 50m Sprint
– 7 Burpees
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Tuesday, May 1, 2012.
“Annie”
50-40-30-20-10 FT:
Double Unders
Situps
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Monday, April 30th, 2012 O-Lifting
Strength
Hang Snatch High Pull+Hang Snatch 5×3+1 @ Heaviest Possible weight (90sec rest)
Front Squat 5×2 @ 70% w/3sec Pause (90sec rest)
Push Press 5@65%/3@75%/1@85%/1@90%/1@90-100% (60sec rest)
-Then-
Importance of Strength Training
Hello fellow Crossfitters, Athletes, wonderfully made people, This post is written with the intent to show the importance and value strength training has on your body. I usually disagree with some of what the Mayo Clinic releases in their medical literature, however, here is some info from a recent article that I have agreed with. […]
Monday, April 30, 2012.
Front Squat: 5-3-3-2-2-2-1-1-1-1
The importance of Strength Training article
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Sunday, April 29, 2012.
REST Check out all the updates for the 2012 Regionals in West Palm HERE Here is an awesome video to watch. This video gives insight into why I, Ben, do what I do on a daily basis. It explains what drives me and also answers those questions people ask me, “Why do you Coach?”
Saturday, April 28, 2012.
Regional WOD #2
FT:
2000m Row/Run
50 Pistols (alternating legs)
30 Hang Cleans
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