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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
My rack is better than yours
The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by [...]
Benchmark: Elizabeth
Being “the sport of fitness” without a way to quantify our workouts we would be running circles around our fitness goals and aspiration. These are the numbers from past Female and Male Competitors according to the time, gender, age, and bodyweight for this workout. See where you compare! Top women: Position Total Time Gender Approx. [...]
“Ice Monster”
Friday, January 20, 2012 Paleo Challenge Blog (Day 12) Everything we do is scalable. Women, children, obese, elderly, wounded warriors, Moms, special forces, elite athletes are all doing Crossfit. Workouts are modified as needed to be accessible by anyone yet challenging to everyone. The CrossFit community is accessible to children, senior citizens, morbidly obese, and [...]
Wednesday November 30, 2011
Strength: Clean 1RM Conditioning: 21-15-9 Deadlift (315/185) Box Jump (30/24) Double Under Whatever words we utter should be chosen with care for people will hear them and be influenced by them for good or ill. Buddha
Tuesday
Skill: Barbell Complex Strength & Conditioning: “The Bear” 5 rounds: 7 consecutive reps: add load between sets when possible: you cannot drop the bar during the set. Clean Push Press Back Squat Behind the Neck Push Press Go for max load. WOD demo: The Bear When we say “suffer” we don’t mean the kind of [...]
Friday
Skill: Squat Clean Conditioning: 5 min AMRAP: 3 sets: Rest 2minutes between rounds 7 Hang Cleans (135/95) 7 Burpees 7 Push Ups I’m so glad that woman are starting to question the status quo. The quo that states females are only allowed to lift 5 pounds at a time. That bone skinny is not sexy. [...]
Wednesday
Strength: Weighted Pullup 2-2-2-2-2-2 or 5 negative pullups 5 reps (302 tempo) Conditioning: “The Craig” 3rounds: 400m Run 21 Pullups 14 MB Cleans 7 Burpee Broad Jumps Your dedication and hard work doesn’t go unnoticed. Nor will it during wrestling season. We’re all excited to see do work!
Friday
As many rounds as possible in 7 minutes: 5 Cleans (155/95) 10 Dips Active Rest 3minutes AMRAP 7 minutes: 5 DL 225/155 5 HSPU Ray Lewis on Work Ethic (vide0)
