3 rounds for time: - Run 800m
- 50 Back Extensions
- 50 Sit-ups
Post times to comments.
Congratulations to Adam and Erica on the birth of their baby boy William! Erica gave birth to a beautiful baby boy at 11:06am yesterday.
He weighed 3.0kg (6lb 10ounces). His name is William Lucas.Both mum and bub are doing well. Dad is pretty chuffed.
The workout. Shoulder Press
3-3-3-3-3 reps Post loads to comments.
Dedication
by Jon Gilson, Again Faster
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....read the full article here.
Complete the following as fast as possible: - 75 x Push-ups
- 50 x Sumo Deadlift High Pull - 40kg
- 50 x Ring dips
- 30 x Weighted Pull-ups - 20kg
- 25 x Handstand Push-ups
Post time to comments.
Complete as many rounds as you can in 20 minutes of: - Clean and Jerk - 40kg
- Run 400m
Post rounds to comments.
30 Muscle-ups for time. If you are unable to do Muscle-ups complete 120 pull-ups and 120 dips. Post time to comments.
"Overcoming the "Get Big" mentality"
I remember it with incredible clarity. The moment I decided that I was going to start living a healthy and fit lifestyle. I was sitting with some friends of mine and we were watching footage from a film project of ours. In one scene I saw myself, without a shirt, running. I couldn't believe what I saw. It was embarrassing how out of shape I looked. It's easy to lie to yourself in the mirror when you can suck in the gut or flex the pecs a little. This was brutal truth. I was out of shape....
Finish reading this article here.
3 rounds for time: - 400m Run
- 21 Kettlebell Swings
- 12 Pull-ups
Post time to comments.
10-9-8-7-6-5-4-3-2-1 reps of the following: Use the same weight for thrusters and cleans
Post time to comments.
Complete 4 rounds of the following: Post times to comments.
Use this rest day as a time to reassess your goals. Ask yourself the following: - What are my goals?
- Are they written down?
- Do I have an action plan to achieve them?
Check out this link for 5 great goal setting tips. Go
In 20 minutes complete as many rounds as possible of the following: - Deadlift BW x 20
- Double Unders x 50
- Push-ups x 15
Post time to comments. Check out this video for a double under demo: Go.
5 Rounds for time. Post time to comments.
Overhead Squats: 3-3-3-3-3-3-3 reps Post loads to comments.
Here is a great article on how to take your training to the next level. Who Cares If I Look Stupid?: CrossFit and Learning. Someone asked me recently what all of my affiliate members have in common and I replied, "They're all hard workers." But I could have easily said, "They've all conquered their fear of looking stupid."
Read the full article here.
http://www.crossfitwatertown.com
Complete the following as fast as possible: - 1000 meter Row
- Thruster 20kg x 50 reps
- Pull-ups x 30 reps
Post time to comments.
5 rounds or time. - Run 400m
- Clean 50% BW x 20 reps
Post time to comments. This workout is with full cleans from the ground. Cleans You can scale it to hang cleans if needed. See this link for a demonstration:Hang clean.
In 20 minutes complete as many rounds as possible of the following: - 5 Pull-ups
- 10 Push-ups
- 15 Squats
Post total of rounds in comments.
Ah, rest. Ok. We know you want to get one some day. Here's a video from Again Faster to get you started. Go.
Complete 5 rounds of the following: - Sprint 100m
- 25 Thrusters
- 25 Burpies
Post time to comments.
21 - 15 - 9 reps for time Deadlifts - 100kg Scale as necessary Handstand Pushups Post time and weight to comments.
Struggling with handstand pushups? Check out this video for a self assisted variation. http://media.crossfit.com/cf-video/self-assist-handstand.wmv
Run 5km for time.
Post time to comments.
1-1-1-1-1-1-1: - In one group of movement perform:
- power snatch
- wide-grip press
- overhead squat
100 strict pull-ups for time. No kipping!
Pick one of the following movements and take a look around the web for more info:
- Push-ups
- Air squat
- Back/hip extensions
Which muscles are used? When? How? What does increased resistance do? How about rep/set alterations? Knowledge is king.
For time: - Power cleans, 10, 1/3 bwt
- Push-ups, 50
- Power cleans, 10, 1/3 bwt
- Sit-ups, 50
- Power cleans, 10, 1/3 bwt
- Lunges, 50
- Power cleans, 10, 1/3 bwt
- Back extensions, 50
- Power cleans, 10, 1/3 bwt
- Burpies, 50
Note: this may not be exactly what Zane created for the Hawthorn crew but it's pretty close. More classes soon at HawthornDrop us an line if you want to start training at Hawthorn, we will be extending our operating hours very soon. Remember, your first two sessions are complimentary!
Again, practice something that you know needs work. The upright squat - hips under the shoulders, back arched, weight on the heels - requires tremendous strength, stability, and motor control. It's less-than-upright cousin, the powerlifting squat, requires the same, although it puts the hips behind the shoulders and the torso at a forward angle. There is no question that the powerlifting squat allows athletes to move greater loads. Simple observation adequately proves this point. The end goal of the powerlifter - to put up the biggest total possible - is borne out again and again using this method. Nonetheless, my athletes are taught to strive for a perfectly upright torso, bypassing the weight-bearing advantages of the powerlifting squat. The reason is transferability. Read on...
|
