1 Rep max lift for the following exercises: Back Squat Press Deadlift Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for each lift. The total is the weight of all three lifts added up. Read Mark Rippetoe’s CrossFit Journal article explaining the CrossFit Total [...]
Archive for May, 2010
Tuesday 060110 – CrossFit Total
Monday, May 31st, 2010Monday 053110 – 3 & 30
Sunday, May 30th, 2010They are dead; but they live in each Patriot’s breast, And their names are engraven on honor’s bright crest. – Henry Wadsworth Longfellow “3 & 30″ – In pairs, run a total of 3 miles and complete 30 rounds of cindy (5 pullups, 10 pushups, 15 squats). Partners can’t be doing the same thing together, [...]
Sunday 053010 – The Seven
Saturday, May 29th, 2010“The Seven“ Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 [...]
Saturday 052910 – Filthy Fifty
Friday, May 28th, 2010For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *Compare to 012310*
Friday 052810 – Pullups
Thursday, May 27th, 2010Weighted pullups 5×5, then for time: 12 Deadlifts (315/205) 21 Handstand pushups 9 Deadlifts 15 Handstand pushups 6 Deadlifts 9 Handstand pushups
Thursday 052710 – Cleans
Wednesday, May 26th, 2010Clean 1-1-1-1-1, then: Front squat 2-2-2-2 Quick story – My father in-law has been working with his hands his whole life, and is pretty strong for a 5 foot tall 65 year old man. I’m pretty sure he’s never exercised and I’m sure he’s never done CrossFit, he’s just led an active lifestyle that keeps him strong [...]
Wednesday 052610 – Snatch
Tuesday, May 25th, 20103 Rounds for time of: 800m Run 21 Power snatches (95/65) Did you know the USA Rugby Women’s National Championships are this weekend in Blaine, and our very own Anna B will be representing the Twin Cities in the tournament? A few people are planning on attending the games on Sunday from noon-3ish, if [...]
Tuesday 052510 – Deadlift
Monday, May 24th, 2010Deadlift 1-1-1-1-1, then: 100 Dumbell squat clean thrusters (35/25) for time. Each minute on the minute perform 5 burpees. Post weight lifted and times to comments. CrossFit Total will be held next Tuesday in the Box. Last week’s and this week’s singles on the squat, press, & deadlift will be good practice for the [...]
Monday 052410 – Back Squat
Sunday, May 23rd, 2010Back squat 1-1-1-1-1, then: 5 Rounds for time of: 5 SDHP (135/95) 12 Pull-ups 400 M run
Sunday 052310 – Jerry
Saturday, May 22nd, 2010For time: Run 1 mile Row 2k Run 1 mile Post times to comments – Compare to www.crossfit.com times from 050910.