For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Today’s Workout:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
I am going to be on a much needed vacation this coming week on Flathead Lake in Montana. The blog postings this coming week may be shorter than usual, but Jeremy is going to take care of keeping the workouts updated. All classes will be as normally scheduled. I’ll see everyone in two weeks. Work hard while I’m gone.
Today’s Workout:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Substitutions: Ring Push-ups, Leaning Ring Dips, Dumbbell Push-Press, 5-15 minutes.
Post rounds completed to comments.
Rest Day
Today’s Workout:
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Here is a Link to Coach Burgener teaching the Burgener Warmup. Everyone needs to become proficient in this warm-up, as it is fundamental in developing proper Snatch and C&J technique down the road. The Burgener warm-up will be part of our warm-up for the next few weeks, so you will have plenty of time to practice and master it.
Today’s Workout:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Substitutions: Knees-up Pull-ups, Strict Pull-ups, Band Pull-ups, or Ring Rows. Shoulder Press for Handstand Push-ups
Post time to comments.
From CrossFit Journal #2, entitled “What is Fitness“. If you haven’t read it yet, now’s the time:
“A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.”
Notice that Nutrition forms the foundation of the Pyramid. Without proper nutrition, all the other physical components will suffer.
Today’s Workout:
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
I once read somewhere that “Who you are in CrossFit is who you are in life.” CrossFit gives you the rare opportunity to find out what you’re really made of. When you dig deep, what do you find?
CrossFit Kinnick at the 2008 CrossFit Games
Danny
Jake
Michael
Ethan
Ron
Jonathan
Evan
Jeremy
Kristen
Here is Michael showing everyone at the Games how to do Pull-ups chest to bar during his Thruster-Pull-up workout. Look at that height!!! From now on we will be working everyone towards the new standard of Chest to Bar pull-ups. Don’t worry, we’ll give everyone some time to get up to speed!!!
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups
Substitutions: 20/10 minutes, 10 Squats for Walking Lunges, Abmat Sit-ups, PVC Good Mornings, Pull-ups and Dips (or Ring Rows and Ring Push-ups)
