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back squat bench box jump burpee clean clean and jerk deadlift dips double under front squat ghd situp hand stand push up hang power snatch hollow rock hspu kb swing lunge lunges make up 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
Fight Gone Bad
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was [...]
Benchmark: Grace
Excerpt from “The Clean” in the CF Journal The clean builds immense strength and power but this is only the more obvious part of the clean’s story. (This complex movement actually contains within itself two princely exercises – the deadlift and squat.) The clean is unique among weight training exercises in that it demands extraordinary [...]
Pose for Rose
An astounding 65% of runners will experience an injury which will interfere with their training. Running is the most technical advanced body-weight movement. Unfortunately, most people think that all you have to do in running is increasing their walking speed. That couldn’t be further from the truth. To minimize this behavior Pose Running was created [...]
Baseline Check-in
The “Baseline” is used to establish a sample of your fitness level across a sample of the thousands who have done the same. This is not a test of Elite Fitness rather a starting point for everyone who comes into our gym. The concept is simple. Once we establish a “Baseline” for you we can [...]
What the bar took
Bring-A-Friend Day Thursday, January 26, 2012 Paleo Challenge Blog (Day 18) Post yanked from CrossFit Lisbeth. It started as a way to calm the angry voice inside.The part in your head that was so damn pissed that life wasn’t perfect and did not seem like it ever would be. That’s how you came to CrossFit. [...]
“GI Jane”
Wednesday, January 18, 2012 Paleo Challenge Blog (Day 10) We are the “Sport of Fitness”. Defining fitness, measuring fitness, and competing against the clock enabled fitness to become a sport. Reebok made a 10 year commitment to CrossFit, and ESPN received high ratings for televising the CrossFit games. Fitness is now a rapidly growing legitimate [...]
Thursday, December 29, 2011
Part 1 A1. Push Press 3-2-1;0 sec rest A2. Rope Climb x1; rest 3min Part 2 Conditioning 5min DB Deadlift 4min BB Push Jerk Rest 1 minute 3min Hand Stand Push Up 2min Ball Slams (video) 1min Sprints One element of crossfit which is frequently [...]
