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Thursday 7-29-10

Posted in workout of the day on July 28th, 2010 by admin
Comp1_mov
The Man and the Myth!!!

For time

400m run

25 push press 95/65

25 abmat situps

25 push ups

25 wallballs 20/14

run 400m

15 push press 95/65

15 abmat situps

15 push ups

15 wallballs

run 400m

5 push press 95/65

5 abmat situps

5 push ups

5 wallballls 20/14

run 400m

Watch Dale’s 5th muscle up

http://www.youtube.com/watch?v=TWB3AFyyDGg

Wednesday 7-28-10

Posted in workout of the day on July 27th, 2010 by admin

from CrossFit.com

Roy

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift).

“What Do You Lack? Probably Vitamin D” from the New York Times.

Tuesday 7-27-10

Posted in workout of the day on July 27th, 2010 by admin

Warm up with

drom/sampson stretch

400m run

3 rds

10 abmat situps

10 pushups

10 overhead squats

10 back extension

10 jumping pullups

workout

time trial

2000m row for time

5 minute break then

coaches surprise tabata

Monday 7-26-10

Posted in workout of the day on July 25th, 2010 by admin

A- High Back Squats

5-5-5-5-5

B- 5 rds for time

200m sprint

10 hang power clean (135#/95#)

Nothing better then the love of a father for his daughter. The dad's that have daughters knows what I am saying.

Sunday 7-25-10

Posted in workout of the day on July 24th, 2010 by admin

Rowing Clinic at St. Mary’s College meet at 9 am w/ Nicole.

Good luck Achim and Taryn on your marathon!!

There is no 8am or 10am class today.

The 2010 CrossFit Games “What is CrossFit?” short commercial by CrossFit by Overload – video [wmv] [mov]

Saturday 7-24-10

Posted in workout of the day on July 23rd, 2010 by admin

3rds

Complete as many rounds in 5 minutes

row 15 calories

10 burpee pullups

30 second break

Complete as many rounds in 5 minutes

run 400m

10 kb swings (American)

30 second break

start over again 2 more times

Don’t forget Rowing Clinic on Sunday 9am at St. Mary’s College with Nicole. You don’t want to miss this, it will make your rowing on the erg so efficient.

Friday 7-23-10

Posted in workout of the day on July 22nd, 2010 by admin

Benchmark wod

“Jackie”

1000m row

50 thrusters 45#

30 pullups

for time

Jackie, Greg A. vs L1 trainers [wmv][mov] ยป Dec 23 09
The 2010 CrossFit Games “What is CrossFit?” commercial – video [wmv] [mov]

Thursday 7-22-10

Posted in workout of the day on July 21st, 2010 by admin

A- Presses

3-3-3-3-3

B- 21-15-9

ring rows

box jumps

ghd situps

Wednesday 7-21-10

Posted in workout of the day on July 20th, 2010 by admin

From CrossFit.com

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37 (HSPU). Post time to comments.

Women do 135# clean and HSPU on the wall. Remember these wods are from the CrossFit games, we will modify to your abilities.

Highlights from the 2010 CrossFit Games, by CrossFit Again Faster – video [wmv] [mov]

Tuesday 7-20-10

Posted in workout of the day on July 19th, 2010 by admin

TWO COACHES ARE BETTER THEN ONE!

From CrossFit.com

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.

This is a great video

The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]