Crossfit 24/7 - Forging Elite Fitness in Winston Salem, NC

$45 Weightlifting Shoes

2008-08-19T15:17:06Z

Weightlifting Shoes from VS Athletics. I have no connection to this company, people have been asking me about where to order shoes. I've heard some pretty good feedback about them. They are comparable to the Do-wins, which are normally $90-$125.

080819

2008-08-19T13:39:57Z

Warmup:
50 rope jumps
15 KB swings, 35(20)lbs
75 rope jumps
15 KB swings, 35(20)lbs
100 rope jumps
15 KB swings, 25(20)lbs
NOT FOR TIME, take it easy and warm up

Deadlift 1-1-1-1

3 rounds for time:
20 1 arm KB swings, 35(20)lbs (10 each arm)
20 situps
10 burpees

Happy Birthday Janelle!

080818

2008-08-19T13:38:20Z

15-12-9 for time:
Thruster, 135(95)lbs
Muscle-ups

Post time to comments.

080814

2008-08-14T12:42:14Z

Hang Squat Clean 2-2-2-2-2

For time:
50 burpees

Post weights on the clean and time for the burpees to comments.

080813

2008-08-13T18:56:29Z

For time:
-8 rounds of:
5 DB Push Presses, 55(35)lbs
5 DB Front Squats, 55(35)lbs
5 DB Lunge steps (keep DBs racked at shoulders), 55(35)lbs
-then row 500m

Total time is for 8 rounds plus the row. Post time to comments.

080812

2008-08-12T13:10:49Z

Back squat 5-5-5-5-5
Press 5-5-5-5-5

3 rounds for time:
15 KB swings, 55(35)lbs
15 pullups
15 weighted situps (hold your kettlebell to your chest and anchor your feet)

Post times weights and times to comments.

080811

2008-08-12T13:08:20Z

6 rounds for time:
3 Power snatches, 95(65)lbs
9 Overhead squats, 95(65)lbs
12 Sumo deadlift high pulls, 95(65)lbs

Post time to comments.

080808

2008-08-08T16:20:05Z

Jon Gilson at Again Faster has another great video series, this time on foam rolling. I use the foam roller for recovery between workout sessions on an almost daily basis.

Foam Rolling: Part I from Patrick Cummings on Vimeo.

Foam Rolling Part II from Jon Gilson on Vimeo.

080806

2008-08-06T13:36:22Z

10 rounds for time:
5 DB Power Cleans, 35(20)lbs
5 DB Squat Cleans, 35(20)lbs
5 DB Push Press, 35(20)lbs
5 DB Push Jerk, 35(20)lbs

Post time to comments.

080805

2008-08-06T13:33:08Z

Front Squat 3-3-3-3
Push Press 3-3-3-3

3 rounds for time:
10 pullups
10 GHD situps

Post weights and times to comments. Metcon courtesy of the Performance Menu.

080804

2008-08-04T15:00:52Z

3 rounds for time:
20 pushups
30 KB snatches OR 1 arm DB snatches, 35(20)lbs
40 slamballs, 20(15)lbs
50 situps

Post time to comments.

Mike's on vacation, and had to get creative for his workouts.

080730

2008-07-30T17:55:45Z

Deadlift - work up to a heavy single

3 rounds for time:
20 KB high pulls(floor to throat), 55(35)lbs
20 KB cross chops, 55(35)lbs
20 pullups

Post time to coments.
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More training footage. Casey Burgener will be representing the US in the 105+kg division. Good luck to Casey and all of our Olympic competitors.

080729

2008-07-29T14:33:24Z

20 minutes of:
20 Push Jerks, 155(95)lbs
40 KB swings, 55(35)lbs
60 Lateral jumps, 12" hurdle

Post rounds completed to comments.
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Lisa has been hard at work practicing her double unders.......

Lisa's Double Unders from Peter Haas on Vimeo.

080728

2008-07-28T12:40:56Z

Front Squat - work up to a moderately heavy double

30-20-10 for time:
Goblet squats, 35(20)lbs
Weighted situps, 35(20)lbs
Pushups

Post time to comments.
---------------------------------------------
Training Video of a weightlifter named Natalie Woolfolk. Natalie will be be among the American contingent that will be competing in the upcoming Olympics. Very solid technique, if you are a female weightlifter, you should strive to have your training look like this (it's instructive for guys too).

080725

2008-07-25T13:39:42Z

Last day of the training week guys - Your going to need that Yoga class tomorrow.......

50 x box jumps

50 x push-ups

50 x KB swings

50 x DB push press

50 x Med. ball cleans

50 x burpees

50 x walking lunges with DB

1 round for time

Were going to work on bar push presses today and get some of you guys to a decent 1 rep max