Workout of the day

Monday 07.19.10
Back Squat
3-3-3

AMRAP 9 minutes:
6 Power Cleans (155/105)
9 Ring Dips
30 Double Unders

Women's Individual Finals at 2010 CrossFit Games

Whether its scaling walls at the Twenty Ten CrossFit Games, finishing your first 5k, or racing your grandchild to the other end of the playground, you are all capable of athleticism you may have thought impossible not long ago.  After visiting the Home Depot Center and watching the finals of the CrossFit Games, I am amazed. The mental fortitude, physical dexterity, and infallible wills of the individual, team and master's competitors, turned the ordinary into extraordinary.  I know many of you were watching the live stream of competition and I hope it inspired you like it did me, to train harder and to remove the word cannot from your vocabulary. Being drawn to our type of training, already makes you part of a small group of movers who step outside to box to earn results with blood, sweat, and tears.  No other training program is creating stunning levels of work capacity in this many people, anywhere in the world. I saw it with my own two eyes this weekend, and cannot wait to see more of it with all of YOU. See you down at the box...

REMINDER: SCCF Paleo Challenge ends next week. Keep up the hard work!!!

Wednesday 06.23.10
Front Squat
3-3-3-3-3

AMRAP 10 min:
5 DB Burpees (35/25#)
10 KB Swings
15 Sit-ups

Thursday 06.24.10
Push Jerk
5-3-3-1-1-1

6 rounds for time of:
5 Turkish Get-ups
10 DB Snatches
15 Walking Lunges (w/ DB at side)

*10 V-up penalty every time DB hits the ground

Friday 06.25.10
7 rounds for time of:
3 Handstand Push-ups
5 Power Cleans (185/115#)
7 Pull-ups (chest to bar)

Ron C levitating

Monday 06.21.10
Good Mornings
5-5-5

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

post loads and times to comments

Thursday 06.17.10
Push Press:
5-5-5-5-5

10 Rounds of Alternating Tabata Intervals:
Knees to Elbows
Sit-ups

rest 60 secs

3 x 10 Back Extensions

post loads and scores to comments

hungry? paleo? preparation anxiety?

then you must peruse Amy Pinto's blog Performance Cooking

Monday 06.14.10
Snatch Balance:
3-3-3-3-3

AMRAP in 8 minutes:
50m Shuttle Run
8 KB Swing (HEAVY!)
16 Push-ups

post loads and times comments

Allyson M, Heather B, and Jane H having fun with bells in the morning light

Snatch balance is a skill transfer exercise that requires speed, accuracy, and power all working in concert. Any deviation from this will result in a failed attempt, when working at max loads.  Its ability to reveal poor mechanics in the overhead squat is powerful, as a violation in midline control, shoulder stability, and balance becomes immediately apparent vs the strict overhead squat that will allow you a slow death.

Chris Spealler v Eric O'Connor - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CLASS CHANGE REMINDER:
This Thursday's 5:30/6:00am class is being combined and transferred to the pool, so don't forget to sign up for our Swim WOD.

Friday 06.11.10
Deadlift:
5-3-3-1-1-1

For time:
200m Run
75 Squats
400m Run
50 Squats
800m Run
25 Squats

post loads and times comments

The relationship of the scapula and the bar in the deadlift starting position. (Illustration is courtesy of Lon Kilgore)

Watch Andy Bolton set a World Record in the Deadlift