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 […]
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. . .
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 […]
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. . .
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 […]
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 […]
7×3 sets, working up in weight of: weighted ring pullupsback squats It feels good to get back into squats again. I will focus on back, front, and overhead squats this month. Should have a positive effect on Olympic lifts, and well,everything. Combining a “strength” workout with the Intermittent Fasting is […]
My first workout of the new year! Row 2000 Meters- 7:49 (realized the damper was on 10 after I started) Power snatch 3-2-2-1-1-1 up to 115 working on accelerating the bar. Clean and jerk 3-2-2-1-1-1-1-1-1-1-1 with 5 singles at 205 lbs . .