January 17, 2007

Wow, I feel like class is really on a roll. A bunch of the people from Sunday reviewed O Lifts, then we got down to business. 2 rotations, each 5 stations. One minute at each station without rest, followed by a one minute break. Switch rotations, then repeat . Total […]
January 15, 2007

Overhead squats5-4-3-2-2-1-1 Squats cleans4×3Focus on getting under the bar and catching in the full squat. I tend to be better at power cleans into front squats, aka the pseudo squat clean. The clean practice emphasised not pulling the bar past the height of the shrug with the arms. . .
January 15, 2007

CrossFit DC group workout. Snatch and Clean practice, then finished with a smoker. Thrusters (45 or 35lb bar)40/30/20/10 Burpees20/15/10/5 Kettlebell swings (16 or 24 kg.) 40/30/20/10 I had a big class, but maybe none of them will come back after that. Hope Jens video came out to document the mayhem. […]
January 14, 2007

Special Guest…the evil clown! Amazing how long 6 minutes can feel. Today I put the juijitsu crew through a short but brutal CrossFit session at the end of two hours of grappling. Two people teamed up, continuously counting all reps for a team total. While one was doing a minute […]
January 12, 2007

Tonights boxing class integrated lots of CrossFit into the session. After the warmup we had a “health break'”of 40/30/20/10 squats with 20/15/10/5 pushups. Main workout consisted of intervals of:heavy bagmitt workkicking padswall ballsprawlskneesmedball situpsducking drills Well, a lot to remember. They worked hard. . .
January 12, 2007

Bucket anyone? Tonight I put the rugby guys through another version of the six minute interval workout from last Sunday. 5 rounds, each six minutes long with 2 minute rest intervals between. Each round was scored by most complete circuits of: 5 burpees 10 dumbell thrusters 10 pushups 10 jump […]
January 10, 2007

20 minutes, complete as many rounds as possible of: 10 30 Lb. Dumbell Thrusters10 Pullups I have been slack in blogging this week, having too much fun learning how to use my Mac. Back on track asap. . .
January 7, 2007

Another great turnout, including some of my friends from American University. 4 sets of 6 minute intervals, for max rounds of: 5 Burpees10 Dumbell Thrusters15 Situps Rest intervals of 75, 90 and 120 seconds. Olympic lifting technique with PVC for 20 minutes as skill/warm up, plank holds and flexibility at […]
January 5, 2007

Rowing Cindy A combination of timed rows and intervals of “Cindy”, the CrossFit standard consisting of max rounds of 5 Pullups/10 Pushups/15 Squats. The workout was: 6 minutes rowing6 minutes Cindy5 minutes rowing5 minutes Cindy4 minutes rowing4 minutes Cindy 1 minute rest intervals between each set My totals:3742 Meters rowed10 […]