Hope everybody back home is training hard!
First day of my trip went ok, tired of driving!
Here is the workout for today:
Clean and Jerk 5 x 5
Back Squat 2 x 10
3 rounds for time:
Double Unders 50
Box Jumps 50
Push Ups 50
"Makimba", CrossFit Kids - video
Navy Wrestler Makimba Mimms claims permanent disability after kid's workout - [pdf]
Maybe CrossFit Kids are stronger that a wrestler??? Something to think about
Snatch grip Deadlift - 110% of snatch 1RM 3 x 3
Muscle Snatch - work up to 1RM reduce by 20% then 5 sets x 2 reps
3 rounds for time:
Kb swing 40
Ring dip 20
Box Jump 10 (waist high)
Kyle Maynard, CrossFit Journal Preview - video
video courtesy of CrossFit.com....inspiration courtesy of Kyle Maynard
More fun from CrossFit.com
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
To sign up or participate click here
I will be out of state this week. The senior Crossfitters will have a class in the evening at the 5:30pm time slot. I apologize for any inconvenience. We will make it up when I get back.
John
Todays workout and video courtesy of CrossFit.com
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
"Helen" by Dutch Lowy and Jessica Langford - video
We are gearing up for Fight Gone Bad III, anyone interested in participating can do so at no charge but donations will be accepted. Contact John for more information. Anyone wanting to donate or join Team CrossFit AZ click here.
I will be out of state next week visiting the campus of Notre Dame University. Some of the senior CrossFitters will be holding classes in the evenings. I will return on Saturday and on Monday we will be back on track.
100 Day Burpee Challenge.....why not! Stay tuned for info and start date!
You can't hear it enough
Today's workout
Muscle Snatch 3 x 5 reps
Power Snatch 3 x 3
3 Rounds of:
Row 500 or run 400 meters
Box Jump 50
GHD sit ups 25
Yikes! It's been a few days since I updated the site. Thank all of you for your patience. As most of you know I am involved in K9 search and rescue and we have had an unusual number of callouts lately. We have been working out hard down here in the "Big House" I just haven't had a chance to post them. I will try to keep up.
We are forming a team for the Athletes For A Cure foundation to participate in the Fight Gone Bad event coming up in Sep. Please contact me if you are interested in donating or participating. More info to come! You can get more info here - Athletes for a Cure. Ok, on to the WOD for today:
3 Rounds:
Set your timer for 5 minutes:
In 5 minutes do as many reps as possible of
100 meter run with 45 lbs - once, then:
Pull Ups for the remainder of time - post number of Pull Ups
Rest 2 Minutes
Run 100 meters as before
Overhead Squat - 45 lbs post number of squats
Rest 2 minutes
Run 100 meters as before
Turkish Get Up - 16kg Kettlebell post number of TGU's
Rudy and Katie doing "Karen"
Rest 2 Minutes
