Today’s Workout:

Back Squat 5-5-5-5-5 reps

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This video from crossfit.com shows the proper way to do “Knees to Elbows”. It also demonstrates some modifications for scaling the movement to your level. Check it out!

Today’s Workout:

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

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This is a great video of Coach Burgener himself explaining the “Burgener Warmup.”  The Burgener Warmup is essential in developing the motor pathways and strength required in the Olympic Snatch.

Today’s Workout:

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

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The Air Squat is one of the most fundamental moves we use in CrossFit.  As simple as it seems, mastery of the Air Squat is foundational for advanced athleticism.  See if you can’t find an area in your squat that could use improvement.

Rest Day, or do a workout from earlier in the week.

Here is Dr. Romanov, inventor of the POSE running method, demonstrating the correct way to run on a treadmill. The POSE method allows you to run faster with less effort and less impact on your joints. Check out the video section of POSEtech.com for more videos about POSE running.

Today’s Workout:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080907.

Here is a comparison between Standard Kipping and Butterfly Kipping Pull-ups. When done with a full range of motion, the Butterfly Kip accomplishes more work in less time, which we like.

Kip Comparison – video [wmv] [mov]

Today’s Workout:

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

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Here are Ethan, Mike O. and Austin during our camping trip to Joshua Tree this past weekend.  Good times.

Today’s Workout:

Power clean 1-1-1-1-1-1-1 reps

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Today’s Workout:

Four rounds for time of:
Run 400 meters
50 Squats

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Today’s Workout:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Rest Day, or do a workout from earlier in the week.