CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100/65 pound Thruster, 12 reps 12 Chest [...]
Archive for April, 2011
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Warmup Snatch Transfer Skills: a.Burgener warm up b.Snatch Push Press c.Snatch Balance d.high hang snatch Snatch 1-1-1-1-1-1-1 Post Load for each round to comments: Coach’s Notes: Use an empty barbell or light weight for Snatch Skill work. Make sure you are receiving the bar in a full squat for your lifts. If you are new [...]
Nutrition Challenge Update
Posted: April 28, 2011 by Todd Katz in Nutrition, Primal ChallengeTags: Nutrition Challenge
I’ve updated the Nutrition Page, but here is some more information. Please read carefully as the bonus points have changed. Spring 2011 Nutrition Challenge: (Paleo/Primal). Contestants will start each day with 7 ‘points’, each attributed to one aspect of the Primal Blueprint. The 7 aspects are: Eat real food – meat, eggs, vegetables, nuts, seeds, [...]
Thursday: 110428
Posted: April 27, 2011 by Todd Katz in WODsTags: Box Jumps, KB Swings, Ring Rows, Situps, Slam Balls, Wall Balls
Reminder: Nutrition Seminar Starts at 6:00 PM!!! Nutrition Baseline Entrance WOD 3 Rounds, (1 minute at each exercise) for Reps: Wall Balls 20/16 (10 foot target) Box Jumps 30/24 Slam Balls 25/20 Situps KB Swings 1.5/1 pood Ring Rows Overhead Walking Lunges 35/25 Post total number of reps to comments: Coach’s Notes: Spend one minute [...]
Reminders: Nutrition Seminar Thursday night 6:00 PM, register as event; No Class or CrossFit Kids Saturday May 7th. AMRAP 8 5 Deadlifts 225/155 15 Pushups Post total number of rounds completed to comments: Coach’s Notes: You must have at least a 315 1 rep max or higher deadlift to do this at 225 prescribed. You [...]
Tuesday: 110426
Posted: April 25, 2011 by Todd Katz in Uncategorized, WODsTags: Dumbell Hang Cleans, Run
5 Rounds for time and score: 200 meter run 15 DB Hang Cleans 30> / 20> 10 Burpies Coach’s Notes: for the dumbell cleans, start the movement from the hang position. Do a full squat clean. Pick a weight that sucks… RX for guys is greater than 30# RX for the ladies is greater than [...]
Reminder: Nutrition Seminar starts at 6:00 PM Thursday evening. There will be a workout following the seminar!!! The workout will be the entrance point to the nutrition challenge and it will be the WOD at all workouts on Thursday, so if you cannot make the Thursday evening WOD you can come to any workout on [...]
Front Squat 3-3-3-3-3 Post load for each round to comments: Compare to 100407
Double Alternating Tabata Box Jumps 20 inches Pushups Coach’s Notes: Alternate between exercises of 20 seconds on, 10 seconds rest. 16 rounds total… 8 each. Post total number of reps for each exercise to comments:
