Archive for September, 2009
A day full of 3′s · 23 September 2009
Deadlift 3-3-3 Then: Run 3km
Nicole · 22 September 2009
As many rounds as possible in 20 mins: 400m Run Max Pull ups Note number of pull-ups completed for each round.
Back Squat · 21 September 2009
Back Squat 3-3-3-3-3 Check out these videos from crossfit.com Back Squat Geometry, Mark Rippetoe (CFJ Preview)…[wmv][mov] Introduction to the Low Bar Back Squat, Mark Rippetoe …[wmv][mov]
Rest · 20 September 2009
Haven”t got a kipping pull up yet? These videos might help. Adrian Teaches Kipping, Part I…[wmv][mov] Adrian Teaches Kipping, Part II…[wmv][mov] Adrian Teaches Kipping, Using the Hips…[wmv][mov] Got Kip. Well how about a Butterfly?
Deadlift · 19 September 2009
Deadlift 5-5-5-5-5 Instructional videos from http://www.crossfit.com/ Deadlift Alignment Part 1, Mark Rippetoe…[wmv][mov] Deadlift Alignment Part 2, Mark Rippetoe…[wmv][mov] Deadlift Anatomy, Mark Rippetoe…[wmv][mov] Deadlift Arm Position Lecture Clip…[mov][wmv] Deadlift Back Angle, Mark Rippetoe …[wmv][mov] Deadlift Cues, Pat Sherwood …[wmv][mov] Deadlift Intro Lecture Clip…[wmv][mov] Deadlift Setup, Mark Rippetoe …[wmv][mov] Deadlift Starting Angles, Mark Rippetoe…[wmv][mov] Deadlift Starting Position [...]
Work those shoulders! · 18 September 2009
3 Rounds 1 Press + 2 Push Press + 3 Push Jerk Pick a weight. Press it once, Push press it twice, Push Jerk it three times, all without letting the bar touch the ground. If you have to drop the bar in any round, run a 400m as a penalty.
Squat Clean · 17 September 2009
Squat Clean 1-1-1-1-1-1-1 Check out this squat clean video from the Mic”d Instructor:
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