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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
Tips to Triple Your Workout Effectiveness
Tips By Katie Powell-Head Trainer of CFJAX 1. Shorter time, high intensity - The tendency of many people is to spend hours in a gym, thinking the longer they workout, the more they will get out of it. FALSE! The truth is, after about 45 minutes, the benefit is not as great. To go longer than [...]
How does CrossFit Define Fitness?
CrossFit’s three definitions of fitness are: 10 general physical skills. Strength. Stamina. Endurance. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy.These ten words describe the predominant characteristics of almost any activity you are likely to encounter, and therefore your capability in each describes your fitness level. We humans are usually pretty good in a couple, mediocre in [...]
Thursday, January 5, 2012
What do you see below? A beautiful young lady with her head turned? Or an old hag with a big nose. Hint: There is no wrong answer. Perception is everything. It is the soul predictor of happiness. How can two people percieve the same incident in totally different ways. You can compare this to different [...]
Friday
For Time: 800m Run 50 Push Press 95/55 50 Butterfly Situp 5 Rope Climb 5 Pistols (each side) 50 Box Jump 50 KB Swings 800m Run Time Cap 35 minutes
Saturday
Strength: Back Squat 5 x 3 Conditioning: On the Minute, every minutes for 20 minutes: Choose 3 Gymnastics Movements for this rep scheme: 5-10-15 hspu pullup situp pushup squat pistol
Monday
For Time: 50 AIR SQUAT 40 SIT UP 30 PUSH UP 20 PULL UP 10 Single Leg Squat/Pistol (each) 20 PULL UP 30 PUSH UP 40 SIT UP 50 AIR SQUAT ATM Strategy, Tony Blauer …[wmv][mov] Why Startle Flinch? Tony Blauer…[wmv][mov] Intercepting an Attack from a Car, Tony Blauer …[wmv][mov]
Cindy and Mary
“Cindy”AMRAP in 20 Min. of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” AMRAP in 20 Min. of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Sasha gasping for air between rounds.
