Archive for November, 2007
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Thursday 071122
Happy Thanksgiving!Do it when everyone else is eating desertWorkout5 Rounds for time:20 Pull ups30 push ups40 sit ups50 squats This should be a quick one for ya’. If you workout today and your buddy does not, you’re a day up! Remember to be thankful.
Wednesday 071121
Workout Clean and Jerk: work up to 80% x1, 70% x1, 83% x1, 73% x1, 85% x1, 75% x1, 88% x1, 75% x1 notice the wave? When complete, do FS (you are already warmed up) @ 80%-85% of your 1RM x1, x2, x3.Have you heard about FreeRice.com? http://www.freerice.com FreeRice is an on-line vocabulary game that [...]
Tuesday 071120
WorkoutOHS – find your 1RMI will do 95 x10 x2, 135 x8, 205 x5, 225 x2, 1 x max, 1 x max Rest 5 minutes then: 500M Row x 3 @ sub 2:00 minute pace with 3 minute rest. Last effort go for PR. JB at lockout w/ BWT OHS Those of you, like me, [...]
Monday 071119
REST! Check out this video – Rob Smith, broke the world record in a 500m row with a time of 1:15.9! When you watch the video, notice how calm and relaxed he is. He maintains his composure and form through the entire piece, in spite of the incredible difficulty of each stroke…and I was happy [...]
Sunday 071118
Yesterday JB and I were talking before the workout. I said I was going to post FGB today – he said we should do Filthy Fifty. When I woke up this morning, I discovered the CrossFit gods answered JB’s prayers. BE CAREFUL OF WHAT YOU WISH FOR! Workout For time:50 Box jump, 24 inch box50 [...]
Saturday 071117
Workout For time:800M Run/1000M row then…5 Rounds:10 – SDHP (Guys use 95# and Ladies use 65#)10 – Ring Dips10 – Ab Mat Sit-ups The ring dips can be “normal”, jumping, or we can revert to ring push-ups…Kurt does not like ring dips…Lately I have received a few questions on how to perform a kipping pull-up. [...]
Friday 071116
Workout “Jack-Ellen-ie” For time: 3x750M Row30 – 45 lbs Thrusters10 – Pull-ups20 – 35 lbs KB Swings
Thursday 071115
REST! As I preach the gospel of TitanFit/CrossFit, I often get the “I don’t want big bulky muscles” response from women. STOP IT! My response is, has been and will always be – women need to build muscle MORE than men! The following is an excerpt from an article entitled Strong, Lean and Happy – [...]
Wednesday 071114
Workout“Linda”10-9-8-7-6-5-4-3-2-1 reps of the triplet:Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weightSet up three bars and storm through for time Linda is a daunting workout. My first attempt took over an hour. SCALE this baby especially if it is your first attempt. There are several ways to scale this workout. One can [...]
Tuesday 071113
Workout Power Snatch + OHS @ 70%* x1 x5Power Clean + FS @ 70%* x1 x5Rest 5 Mins2x40 – AB Mat Sit-ups30 – Squats20 – Push-ups10 – Pull-ups*70% or your 1RM Yesterday I read an article on-line entitled – 5 Reasons You’re Not Losing Weight. It was adapted from The TNT Diet, the revolutionary guide [...]
