January 26, 2007

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January 25, 2007

Yesterdays group workout:14 participants under the watchful eyes of Russ and myself. 3×8 minute intervals of max rounds of: 5 Dumbell Squat Cleans4 Alternating Renegade Rows3 Push Jerks2 Single DB snatches each side1 Single DB OHS each side Chris got the highest score of 17 rounds in the 24 total […]
January 22, 2007

i have gotten behind on blogging again, but spending time working with my new Mac. Hopefully I should have a new websit together soon. Yesterday the group workout was a variation of the “Filthy Fifty” 50 reps each of: burpeesjumping pullupsthrustersSt. leg deadliftssitupspushupslungesswingsbox jumpspush press . .
January 19, 2007

4 of my AU Rugby alum came by for a extra training session tonight. To make things competitive,I partnered them up, and made it a “triathalon” of events. First up, a race of 40/30/20/10 reps of jumping pullups and pushups.Won by Ari and Dave, in 6:01 Second event was an […]
January 18, 2007

20 rugby players out tonight for some tabata mayhem. We did 3 intervals, with each six rounds of 4 exercises each. inbetween 12 minute work blocks was 2 minutes rest. goblet squatpushupsjumping lungessit ups db thrusters (single db, alternate sides)V sitsmore thrustersplank holds left arm db snatchright arm db snatchmountain […]
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 […]