June « 2009 « Indianapolis CrossFit Affiliate

Archive for June, 2009

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Tuesday 090630

Hey, it is the last day of the month. Let’s get crazy,Workout:“Tabata” – Mash-up! 50% of 1RM DLBurpees Air SquatsPull-ups OK, it is Tabata style…:20 on, :10 off. So the WOD looks like this::20 of DL:10 Rest:20 of Burpees:10 RestRepeat! Next 4:00 is then:20 of Air Squats:10 Rest:20 of Pull-ups:10 RestRepeat! for 8:00…Have FUN! Post [...]

Monday 090629

Workout: Snatch90% of 1RM x1 x3 Clean and Jerk90% of 1RM x1 x3 A interesting read… http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?emc=eta1 June 24, 2009, 12:26 pm Can You Get Fit in Six Minutes a Week?By Gretchen Reynolds Getty Images A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series [...]

Sunday 090627

REST!

Saturday 090627

Workout “WOW”Work on Weakness! Burpees and running for the big man! Congrats to DJ! He set a new TF record of 10:08 for “Helen”! Awesome work considering the extra 30M or so he ran per round.

Friday 090626

KM while on vacation8 lbs of “food” Workout:Pull-up ladder!Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.Example: I did 10 pull-ups during the 10th minute but could not make 11 during the 11th minute. Upon failure, rest [...]

Thusday 090625

WorkoutFor time: 5 rounds of – The Big Brown Bear15 – 135 lbs DL12 – 135 lbs Hang Power Clean9 – 135 lbs Front Squat6 – 135 lbs Push JerkCompare to:TITANFIT: Sunday 080706