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. . .
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. […]
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 […]