Archive for June, 2009

20 Wall Ball

20 Walking Lunges

20 Double Unders

5 rounds for time.

Compare to 5-11-09 and post time to comments.

I’ve had it easy lately.  First it was Logan taking to the kipping pull-up like he had been doing them all along.  Now, it’s Asia with the push-jerk.  In only a few minutes she was jumping under some decent weight like she invented the movement.

We’ve got our own copy of Fathead now.  If you would like to borrow it, let me know.  We may have to make a list since we only have one copy, but I will make sure that everyone who wants to see it gets a chance. 

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Compare to 2-16-09 and post time to comments.

It has been a while since I posted this.  Beginners, watch closely.

I think I’ll do this one with the class today.  Mostly so I can deal with my guilt for posting this in the first place.

400 meter Walking Lunges

Compare to 4-15-09 and post time to comments.

5 rounds:

1 arm Kettlebell Swings, 15 reps each arm

1 arm Dumbbell Push Press, 15 reps each arm

1 leg Jump Rope, 30 jumps each leg

I made some changes to this one, so no comparisons to old times today.

Logan got his first kipping pull-up yesterday.  It took him all of 3 minutes to learn how to do them and he can even tie multiples together!

Pull-Ups

Push-Ups

Squats

25-20-15-10-5 reps for time. 

Compare to 4-13-09 and post time to comments.

If you were here yesterday, you did alot of this.  And thinking about this now probably makes you want to vomit.

After a conversation with Katie last week in which I expressed my bitter hatred for the long rowes, it occured to me that this is not very CrossFit-like of me.  So, in an attempt to be a good leader, we will tackle my hatred (and many of yours) today.

Row 2000 meters

Poor Stephanie.  In her first week of CrossFit she has already had to experience Murph and Man Makers!

Here’s one courtesy of James:

200 meter Run

5 Man Makers

10 Pull-ups

AMRAP (as many rounds as possible) in 20 minutes.

Here’s another gem from the elite side of fitness science.  Prepare yourself mentally before you watch this.  You are about to be enlightened.

Compare to 4-20-09 and post time to comments.

Tom showed us how to do ball cleans yesterday.  He’s an animal.  That’s why we call him Tom “Pretty Good for 50″ Strohecker!  He probably won’t see this and my humor will be wasted.

Max rounds in 20 minutes:

5 Ball Cleans

10 Lunges

15 Double Unders

Compare to 5-14-09 and post time to comments.

Katie and Hung both took almost four minutes off of their Murph PRs yesterday!!  Let’s all keep in mind how few of us can even complete Murph Rx.  Amazing work, animals!