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« Previous EntriesFriday 04.16.10
Friday, April 16th, 2010Run one mile for time. Everyone should have an approximate baseline mile pace at a couple different levels of effort, just like knowing your 500m rowing pace at different effort levels. One mile is approximately four laps around the building next door. You can also use a treadmill to get the exact distance, but be […]
Thursday 04.15.10
Thursday, April 15th, 20101k row
21 pushups
3 knees to elbows
18 pushups
6 knees to elbows
…
3 pushups
21 knees to elbows
These are obviously a lot of knees to elbows. If knees to elbows are hard for you, this many of them will make you very sore. Consider knee raises or situps as an alternative.
Wednesday 04.14.10
Tuesday, April 13th, 2010If you don’t have a solid overhead squat, work on that. Work up to a heavy set of 3, rest a few minutes, and try to improve it. Rinse and repeat.
If you do have a solid overheat squat, work on a heavy snatch balance. Work up to a heavy single snatch balance, and try to […]
Tuesday 04.13.10
Monday, April 12th, 2010Can’t remember if I’ve posted this pic before, but even if so, the Rostrum can always bear repeating.
“Elizabeth”
21-15-9
Squat Cleans (Rx’d is 135/95; scale appropriately)
Ring dips
My apologies! I originally posted clean and jerks by mistake, which is not Elizabeth, and not very nice of me after yesterday’s thrusters.
Monday 04.12.10
Sunday, April 11th, 2010find your crossfit instructors in this high school xc photo. (ryan’s the one with the ‘fro)
Work up to a heavy thruster, then do the workout from the recent norcal sectionals:
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups
Friday 03.26.10
Friday, March 26th, 2010View from the Pedestal, at the base of the East Buttress of Middle Cathedral
Gymnastics practice.
Handstands, skin the cats, front levers, tuck and rolls for belly-to-wall handstand pushups, etc. Pick a couple elements you don’t do so well and work on them!
Thursday 03.25.10
Thursday, March 25th, 2010Our rockin’ gym manager at the crag
The evening classes have daylight now, and the rain is gone. Time to bring back running!
5 rounds for time
400m run
10 dumbbell burpee thrusters
Wednesday 03.24.10
Tuesday, March 23rd, 2010beach weather is here!
Work up to find your heaviest one-arm dumbbell snatch (each arm). Then,
AMRAP in 15 minutes
7 ring dips
15 knees to elbows (or knee raises; do toes to bar if you can!)
20 double unders
Tuesday 03.23.10
Monday, March 22nd, 2010For time:
1 clean and jerk, 1 round of cindy
2 clean and jerks, 1 round of cindy
…
10 clean and jerks, 1 round of cindy
Pick a weight for the clean and jerks that, if fresh, you could do 10 in a row without much problem. Modified Cindy rep counts could be 4-8-12 or 3-6-9. Post time and […]
Monday 03.22.10
Monday, March 22nd, 2010 3×10 front squat