Good article sent by Non-Crazy Kelie. Here’s part: According to much of this new work, what matters is not current performance, but rather growth potential – what you might call the G-Factor — the complex, multi-faceted qualities that help someone learn and keep on learning, to work past inevitable plateaus; to adapt and be resourceful more »
Posts Categorized: WOD
Press 3-3-3-3-3 reps Then… 6 push press (95/65) 8 kb swings (55/35) 10 box jumps (24/20) AMRAP in 12 minutes
Part 1: Double under skill work (15 mins) –PR consecutive DUs –do 100 DU for time –or just work on DUs for 15 minutes Part 2: 200m row 20 pushups AMRAP in 15 minutes If there are more than 6 athletes in a class, do the row/pushup AMRAP in heats. So if one group is more »
“But then again, those who argue against squatting and deadlifting on the same day may just be pussies.”
5 Tasks 50 deadlifts (135/95) 40 back squats (135/95) 30 hang power cleans (95/65) 20 GHD situps 10 clean and jerk (155/105) Can be done in any order you want but must complete all reps of each exercise before moving on to the next. Athletes may only use one barbell for this WOD. You take more »
8 power snatches (95/65) 16 front squats (95/65) 8 bar-facing burpees 4 rounds Then… MobilityWOD #13
For anyone interested in competing on a BHCF team for the 2012 CrossFit Games, there will be a meeting at the gym on Monday Dec 5 at 7pm. Anyone who wants to be a part of the team is invited to attend.
Bench Press 7 sets, each to failure. Your score is total reps accomplished. Men’s RX weight is 165, 145, 125, 105, 85, 65, 45 Women’s RX weight is 105, 95, 75, 55, 45, 25, 15 Get in groups with people who are doing similar weights and rotate through. Then… 5 pullups 5 burpees 5 burpee more »
Pat Barber finished 8th in the Games this year. Check out this interview. Here’s part: What’s the best advice you give to beginners in CrossFit? Virtuosity and movement. Learn how to move well and then learn how to move well fast. Don’t learn how to move fast, learn how to move well. Far too often more »
500m row for PR Then… 50/40/30/20/10 Squats Situps Parallette Jumps (total)
Three 5 minute AMRAPs 5 deadlifts (225/155) 10 pushups (hand release) 5 minutes rest 5 hang power cleans (155/105) 10 box jumps (must stand fully upright on box before jumping or stepping off) 5 minutes rest 5 push jerks (135/95) 10 toes to bar Your score is the total reps accomplished.
This is an interesting article. Here’s part of it, click the link for the whole thing: Originally my plan was to restrict calories, attend the class, and starve my way into euphoria until I had my cheekbones, hipbones, and ribcage on full display again. Don’t deny it, you’ve read Vogue before and you thought it more »
100 double unders 10 wallballs (20/14) 10 kb swings (55/35) 10 rounds 100 double unders
Option 1: Christine 500m row 12 deadlifts (body weight) 21 box jumps 3 rounds Option 2: Helen 400m run 21 kb swings (55/35) 12 pullups 3 rounds
“Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.”
Option 1: Squat Clean and Jerk (165/110) AMRAP in 5 minutes This is Workout #3 from the CrossFit Games 2011 Open. Option 2: Grace 30 Clean and Jerk (135/95) As we have previously discussed, when the workout calls for a “clean and jerk” there is no requirement that you pass through a full squat before more »
The gym is closed on Thursday. Regular schedule on Wednesday, Friday and Saturday.
25 pullups 25 pushups 250m row 25 situps 25 squats 250m row 2 rounds