Strength Workouts
10 by 10
2 weeks ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Tuesday 011712 — Click Here For Today’s Schedule
Rings
Take 30 minutes to work on inversions and skin the cats
–Rest–
10 Rounds For Time:
10 Deadlifts (135/95)
10 Pushups
Post Workout Time to Comments
For the skill session, practice ring holds, inversions, levers, and skin the cats. Work only to your current capacity. We do not want to see people falling off the rings!
For the conditioning workout, scale up to hand release pushups, but only if you can maintain a tight plank when you release your hands…no snaking. Scale Deadlift load as necessary. You should be able to complete at least the first several rounds unbroken.
Frog Tucks with Jeff Tucker, CF Gymnastics
March on Washington
2 weeks ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Monday 011612 — Click Here For Today’s Schedule
Back Squat
5-5-5-3-3-3
–Rest–
AMRAP in 8 minutes:
1 Turkish Get Up
3 KB Snatch
3 1-arm KB OHS (alternate hands each round)
(1+3+3 = 1 round)
Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength session, gradually add weight to the bar working up to the heaviest set of 3 you can do for the day. Make sure all reps are squatted below parallel and use two spotters on all max efforts.
For the conditioning workout, use the same KB for all three movements. Perform the first half of the TGU (to standing), then 3 snatches and 3 OHS, and then complete the TGU (back to the floor). That completes one round.
ENDURANCE WORKOUT tonight at 6pm!
Rob Orlando, CF Games athlete, Back Squat Workout
Total Time
3 weeks ago
The 2012 Look Better Naked Challenge starts TOMORROW!
Squat Clinic with Coach Stew – Tomorrow, 12-2pm!
WOD for Saturday 011412 — Click Here For Today’s Schedule
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift
Post Loads for Each and Total to Comments
For the CrossFit Total, you get three attempts at each lift. You should warm up for the Back Squat and Press and then go for your attempts. You’ll be pretty warm by the time you get to the Deadlift. Most of you have a general sense of where your 1RM may be. It is best to keep the loads for your 3 attempts at each lift relatively close together.
There is NO ENDURANCE and NO MOBILITY WORKOUT today!
COMMUNITY WORKOUT today at 11am!
Games Athlete, Elyse Umeda, take on the CrossFit Total
Lipson, Khalipa, Castro do a Total
Jerk It Smooth
3 weeks ago
The 2012 Look Better Naked Challenge starts Sunday!
Squat Clinic with Coach Stew – Sunday, 12-2pm!
WOD for Tuesday 011012 — Click Here For Today’s Schedule
Press
3-3-3-3-3
–Rest–
21-15-9 Reps For Time:
Split Jerk (135/95)
Chest to Bar Pullups
Post Press Loads and Workout Time to Comments
For the strength segment, perform 5 sets of 3 rep Presses. Work as heavy as possible.
For the conditioning workout, yes the workout is timed, BUT you should perform each Split Jerk as if you were on a competitive Olympic platform. Hit your overhead position and stand to full knee and hip extension before lowering the bar back to your shoulder for the next repetition. You can rotate which foot you split forward if you like.
Look Better Naked Challenge Shopping Inspiration!
Let the Preparations Begin!
3 weeks ago
The 2012 Look Better Naked Challenge starts Sunday!
Squat Clinic with Coach Stew – Next Sunday, 12-2pm!
WOD for Monday 010912 — Click Here For Today’s Schedule
Front Squat
3-3-3-3-3
–Rest–
7 Rounds For Time:
7 Ball Slams
7 Burpees
Post Front Squat Loads and Workout Time to Comments
For the strength segment, perform 5 sets of 3 rep Front Squats. Work as heavy as possible.
For the conditioning workout, use the heaviest Slam Ball you can handle. For the burpees, jump to a height 6″ above your standing reach.
ENDURANCE WORKOUT tonight at 6pm!
4x1000m
Rest 3:00 between rounds
Hold splits within 3 seconds
For every split outside (+or-) of that 3 second window, 15 burpee penalty at the end of the workout
You have one week to prepare for the Look Better Naked Challenge! Here’s some tips to clean out your kitchen!
