April 2008 Archives
Perform the following circuit, 40 seconds of work followed by 20 seconds of rest at each station. Perform the whole circuit 3 times through. Score is total number of reps completed.
Circuit:
1. Dumbbell thrusters, 25(15)lbs
2. Slamball 20(15)lbs
3. Box Jumps
4. Kettlebell swings 45(30)lbs
Our buddy Josh gets his first muscle up. Josh was Crossfitting with us before he moved to Pennsylvania. He's still Crossfitting on his own, and making impressive gains.
Circuit:
1. Dumbbell thrusters, 25(15)lbs
2. Slamball 20(15)lbs
3. Box Jumps
4. Kettlebell swings 45(30)lbs
Our buddy Josh gets his first muscle up. Josh was Crossfitting with us before he moved to Pennsylvania. He's still Crossfitting on his own, and making impressive gains.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Video demo.
Sylvain pulls a 350lb PR @ 160lb bodyweight
Overhead Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3
3 round for time:
10 burpees
15 Kettlebell swings, 55(35)lbs
20 lunge steps
Post loads and times to comments.
Jon Gilson of Again Faster has an excellent video article on fixing your squat. This has a lot of carryover to perfect positioning for the front squat, OHS, and high bar back squat. The is in stark contrast to the low-bar, powerlifting squat, which I do advocate for max loads on the back squat. Regardless, implementing the suggestions in this video will help your overall squatting.
Fixing the Squat from Patrick Cummings on Vimeo.
Front Squat 3-3-3
Back Squat 3-3-3
3 round for time:
10 burpees
15 Kettlebell swings, 55(35)lbs
20 lunge steps
Post loads and times to comments.
Jon Gilson of Again Faster has an excellent video article on fixing your squat. This has a lot of carryover to perfect positioning for the front squat, OHS, and high bar back squat. The is in stark contrast to the low-bar, powerlifting squat, which I do advocate for max loads on the back squat. Regardless, implementing the suggestions in this video will help your overall squatting.
Fixing the Squat from Patrick Cummings on Vimeo.
Hang Squat Snatch - work up to heavy single
4 rounds for time:
25 Kettlebell swings, 55(35)lbs
15 Ring pushups
4 rounds for time:
25 Kettlebell swings, 55(35)lbs
15 Ring pushups
10 rounds for time:
10 Dumbbell Power Cleans
10 DB Front Squats
10 DB Push Presses
10 DB Lunges
Pick a set of dumbbells and use for each exercise. Post loads and times to comments.
10 Dumbbell Power Cleans
10 DB Front Squats
10 DB Push Presses
10 DB Lunges
Pick a set of dumbbells and use for each exercise. Post loads and times to comments.
Determination
"Crossfit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Reggie hits an L sit for about 10s. I'm not used to seeing big guys being able to do this so easily.
5 rounds for time:
15 front squats, 95(65)lbs
15 sumo deadlift high pulls, 95(65)lbs
15 situps
Post time to completion to comments.
15 front squats, 95(65)lbs
15 sumo deadlift high pulls, 95(65)lbs
15 situps
Post time to completion to comments.
The website is back!
Back Squat: build up to a heavy single
Push Jerk: build up to a heavy single
4 rounds for time:
15 Kettlebell swings, 55(35)lbs
7 1-arm Dumbbell push press, 20% BW, Right hand
7 1-arm Dumbbell push press, 20% BW, Left hand
15 Lunge Steps
Welcome back! Post times and thoughts to comments!
Back Squat: build up to a heavy single
Push Jerk: build up to a heavy single
4 rounds for time:
15 Kettlebell swings, 55(35)lbs
7 1-arm Dumbbell push press, 20% BW, Right hand
7 1-arm Dumbbell push press, 20% BW, Left hand
15 Lunge Steps
Welcome back! Post times and thoughts to comments!
