Friday, 10 July 2009

Jeremy Theil, Jason Khalipa, and Josh Everett on the podium at the 2008 CrossFit Games. Who will take the title of World's Fittest Man in 2009?

The 2009 CrossFit Games start today. Be sure to check out the Games site for updates throughout the day. Yours truly will be there as a judge.

Skill Work:
Pick the thing you hate the most (aka: your Goat) and spend 10-15 minutes on it.

WOD:
Run 5K.

Thursday, 9 July 2009

Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips

Post weights and time to comments.

Wednesday, 8 July 2009

Skill Work:
Overhead Squat - Heavy Single; 85% x 1 x 3
Snatch - Heavy Single; 85% x 1 x 3

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

WOD:
Modified "Last Ascent"
15-10-5
- Back Squats, 225 lbs
- Box Jumps, 32"
(Compare to )

Post weights and time to comments.

Monday, 6 July 2009

Skill Work:
Turkish Get Ups - Find your max! Don't forget to try different objects like a barbell, kettlebell, or the cute girl on the treadmill. :-)

WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
(Compare to 2 May 2009)

Post weights and rounds completed for each of the 5 cycles to comments.

Sunday, 5 July 2009

Are you taking your Fish Oil daily? NO?! Well, here is a compelling study that shows why you should go out and buy a bottle RIGHT NOW.

Omega-3 and Muscle

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Incline Press - Set a new 3 Rep Max!

WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"

Post weights and time to comments.

Saturday, 4 July 2009

Happy 4th of July!!!

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3

Strength:
Deadlift - Set a new 3 Rep Max!

WOD:
"Tabata Something Else"
Complete 8 rounds of 20 seconds Work, 10 seconds Rest for each of the following exercises. There is no rest in between exercises.
- Pullups
- Pushups
- Situps
- Squats

Post weights and number of reps per round of each exercise.

Thursday, 2 July 2009

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.