Tuesday 080603

Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Workout:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
Hang is the key word here…

Hey, it is a new month so the new painstorm is out…

CrossFit Manchester delivers the pain this month:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:
0.75 of BW overhead squat
0.25 of BW weighted pull up
0.75 of BW thruster
then
1 mile run

Monday 080407

REST!


Sunday Fun Bunch…

As requested, we have (on the left column – just above the archives) included the details for each of the published Painstorm workouts. One of my favorite is the 500 reps of WallBall…OUCH!

Below please find April 2008’s
Painstorm 36
Men use 115Women use 80
10 Front squats
10 Push presses
10 Thrusters
10 Pull-ups
10 Burpees

8 Front squats
8 Push presses
8 Thrusters
20 Pull-ups
15 Burpees

6 Front squats
6 Push presses
6 Thrusters
30 Pull-ups
20 Burpees

4 Front squats
4 Push presses
4 Thrusters
40 Pull-ups
25 Burpees

2 Front squats
2 Push presses
2 Thrusters
50 Pull-ups
30 Burpees

Friday 080307

This is gonna HURT!
From time to time, the fine folks of CrossFit Scotland publish a workout they lovingly call Painstorm. The following is Painstorm XXXV. They have combined several CrossFit workouts in to one colossal, mind numbing, sure to cause muscle ache, affair. Can’t wait!

Brought to you by CrossFit Central Scotland
Workout
For time:
Run 800M or Row 1000M
21-15-9
Power clean 135 lbs
Ring Dips
Run 800M or Row 1000M
21-15-9
Handstand Push-ups or 50% BWT Press
Deadlift 225 lbs
Run 800M or Row 1000M
21-15-9
BWT Bench Press
Overhead Squat 95 lbs
Run 800M or Row 1000M
Of course, SCALE where necessary. If you have questions regarding the scaling, please send me an email…