5 Sets of pull-ups. Fast-slow-fast-slow-fast. The fast ones are fast and sloppy; the slow ones are excruciatingly perfect. This is, of course, high rep and low rep, alternating. The following circuit contains three elements and is a powerful whole body workout. Each element is 45 seconds with a fifteen second rotation (not one second more or you start over). Make five … [Read more...] about Tuesday 010515
Deadlift
Monday 010507
Muscle snatch 15-12-9 reps with same load and 1 minute between sets. Five supersets of back extension and sit-ups. Make each exercise slow and tough. Add weight to back extension if ready. Go SLOWLY! Muscle snatch 15-12-9 reps with same load and 1 minute between sets. The muscle snatch is a snatch without the dive under the bar. The idea is to deadlift and as you pass the … [Read more...] about Monday 010507
Friday 010511
Three rounds for time of: Row 500 meters Back extension/sit-up, high rep Deadlift 5 reps Rest … [Read more...] about Friday 010511
Wednesday 010502
Deadlift 5-4-3-2-1 reps (total weight) Rest 5 minutes Box jump (20" box) 50 reps in 2 minutes (record time) Rest 5 minutes Row 1000 meters (record time) Submit deadlift total weight, 50 jump time, and 1K row time. … [Read more...] about Wednesday 010502
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419
Tuesday 010417
Row three 500-meter efforts separated by not more than 5 minutes. Anyone sub 1:30 all three? One set of push-ups. Please, only count the ones that lower the body rigidly as a unit to the floor and rise to full extension. T hese are RARE! Who's got 50?! Two sets of deadlift. 5RM and 3RM loads. Warm-up sets don't count. Anyone twice body weight? … [Read more...] about Tuesday 010417
Wednesday 010411
Today we are rowing some intervals that take us to the middle of the lactic acid pathway. Set the CII Rower for intervals a minute long with a minute's rest. We are going to row ten of the intervals. This is a twenty-minute workout. On the efforts, set the rower to projected meters and row the first interval at 95% On the rest, row easy, maximizing your recovery. On subsequent … [Read more...] about Wednesday 010411
Saturday 010414
Clean and Jerk (Deadlift, hang-clean, push-press if you must) 15,12, and 9 reps of 50-100% of your bodyweight. Snatch 15,12, and 9 reps. Climb a thousand to two thousand foot climb on your mountain bike or road bike. Sent report as to your lift and climb. Who can plow through both fastest? … [Read more...] about Saturday 010414
Tuesday 010410
Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one. Warm-up, including sit-ups and back extensions. Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device. OR Do 50 pull-ups and 50 dips without assistance. OR Do 15 muscle-ups on the rings. Finish with sit-ups and back … [Read more...] about Tuesday 010410
Tuesday 010403
1 mile run 50 sit-ups and 25 back extensions Deadlift/high-pull 18,15,12, and 9 reps 50 sit-ups and 25 back extensions 1 mile run Our Deadlift high-pull is a slow deadlift and slow deliberate upright row to under the chin with brief hold at top. Very slow, very deliberate. Tough. Power through the trunk work and run. Move slowly and deliberately through the … [Read more...] about Tuesday 010403