Archive for October, 2007
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We Are Official, Official!
We are now linked to the CrossFit Affiliates (www.crossfit.com/cf-affiliates/) page and can be found on the main page (http://www.crossfit.com/) of the Mothership! Tell all of your friends!
Wednesday 071031
Workout: For time:10-32k-KB Swings20-65 lbs Over-head Squat (OHS)30-65 lbs Power Snatch1000M row30-65 lbs Power Snatch20-65 lbs OHS10-32k KB swings Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort [...]
Tuesday 071030
Rest! Check, check it, check it out… As we all know it is getting colder outside. It is not, however, getting colder in the garage! Check out the heater, guaranteed to increase the ambient temperature by 60 degrees. We will not be sweatin‘ to the oldies, but we will still sweat! How sad is it [...]
Monday 071029
Workout:Fractured Lil’ Runny Angie 2 rounds for timeRun 400/500M Row25 – Pull-ups25 – Push-ups25 – Sit-ups25 – Air Squats Compare time to 071021 Seth performing sit-upsPull-ups
Sunday 071028
Workout: 100M run20-65 lbs Thrusters 100 M run20-Pull-Ups 100M run20-24 inch Box Jumps 100M run20-Lower Back Extensions 100M run20-Sit-Ups 100M run20-65 lbs Push Press 100M run20-35 lbs Over Head Lunges
Saturday 071027
Workout:Power Clean (PCL)+ 1 Front Squat (FS) x1, 1, 1, 1, 1, 1, 1 The workout is perform a PCL, while the weight is in the rack position (see yesterday’s video) perform a FS. Lower the weight, back to the floor, rest, and repeat 6 more times. This will allow us to find our 1RM [...]
Friday 071026
REST! Tomorrow we will perform FS (Front Squats). Please review the first 2 minutes of the following 10 minute video. The first 2 minutes touches on the warm-up and the rack position. It is a must see for those that are new to FS.
Thursday 071025
I have a $4,000.00 bicycle in my basement, yes $4,000.00. There was a time I had thoughts of being a bike racer. I discovered that while riding a bike is fun and going fast is even more fun, biking was disastrous on my body for maintaining everyday, necessary strength. That and I DO NOT have [...]
Wednesday 071024
On Monday, October 22, 2007, Lt. Michael P. Murphy, who joined the elite Navy SEALs after college, was awarded the nation’s highest battlefield award, the Medal of Honor, for a valiant attempt to save the lives of comrades that cost him his own. Read the full story in the link below. http://www.newsday.com/news/local/ny-murphy-medal,0,2605432.story Workout:“Murph” In memory [...]
Tuesday 071023
Workout: CFT (CrossFit Total)find your 1RM on:SquatPressDeadlift The PDF link that follows gives some hints on the 3 lifts. It contains a “how to” for each and things to avoid. It is a must read for those that are new to weightlifting. http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf Pondering the Deadlift
