Death by Prowler portion of Sat workout.
Baby Luke enjoys watching others suffer
Before Class or In Warm up:
10 candle stick rolls to straddle stretches
5 presses to tri pod
Strength:
In 15 minutes work up to a heavy single squat clean. If you are new to O-lifts, spend 15 minutes on technique, and scale the Conditioning workout appropriately.
Conditioning:
“Elizabeth”
21-15-9 Squat Cleans (135/95#)
Ring Dips
Notice: Closed this weekend while hosting a CrossFit Level 1 Trainer Course.
Melissa from FL, dropping in on Fri, thinks Ken & Mike's workouts are awesome!
Class Times for today, Memorial Day
10 AM, 11 AM only. No afternoon classes.
Before Class or In Warm up:
10 candle stick rolls to straddle stretches (dynamic hip strentch)
10 forward rolls
Strength:
Deadlift 5-4-3-2-1
2 min rest in between each set
Conditioning:
12 min AMRAP
5 Deadlifts 255
10 pull ups
15 wall balls
Optional Workout For Memorial Day:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Strength:
5x5 bench press (5 sets of 5 reps)
Conditioning:
Either by yourself or in teams of two, alternating between two movements:
80 meter prowler push (100/70 kg)
Sand bag run to speed bump at bottom of trailer park and back
80 meter prowler push (80/50 kg)
Sand bag run to speed bump at bottom of trailer park and back
80 meter prowler push (60/30 kg)
Sand bag run to speed bump at bottom of trailer park and back
80 meter prowler push (40/10 kg)
Sand bag run to speed bump at bottom of trailer park and back
For sandbag weight use whatever bags are available – about 70 lb for men and 50 lbs for women. For prowler use course from gararge door, 40 meters out, and back.
BYO Cookout starts at noon
Baby R
Before Class or In Warm up:
4x5 swings in the bottom of the dip on parallel bars
Strength:
In 15 minutes work up to a heavy Overhead Squat single
Conditioning:
21-15-9
95/65 # overhead squats
Burpee-Pullups
CrossFit For Hope, June 9th, 2012. Register now. We are planning a big event.
Warming up
Before Class or In Warm up:
3 x 15 seconds handstand hold against wall with stomach towards wall, shoulders up, hollow body position, toes pointed, head in (ears between your arms). Only your toes should touch the wall. Wall Walk into the handstand.
Wall Walk to handstand, part 1, part 2
Strength:
In 15 minutes work up to a heavy triple Kettlebell snatch
(3 reps on each arm without dropping, you can drop between arms)
How To: Kettlebell Snatch, Jeff Martone [wmv][mov]
More How To: Kettlebell Snatch
Conditioning:
4 rounds
4 muscle ups (2 for women)
16 KB snatch (8 each arm) (1.5/1 pd)
Shout out to those who praticed Tall Cleans yesterday. Everyone made fantastic progress with their squat clean technique.
Super Friends
Wednesdays and Sundays are rest days for us, just like every 4th day is and has been a rest day on crossfit.com since the dawn of time. What this means is that you come in, tell the trainer what your injury niggles or mobility issues are, and ask him or her to give you some advice about stretching, rolling, massage balls, etc. that will help with your problem. For example, you may have problems with shoulder mobility which makes racking the front squat difficult, or you may have pain in the bottom of your foot. We can help if you let us. Then warm up, work on things you suck at, & join the group for the skill focus of the day. If you want to do a workout you missed from the previous cycle, you may, but you will make better and faster progress if you do the skills focus.
Skills Focus:
Tall Cleans
This is an excellent drill for everyone who has problems pulling early and/or not getting down under the bar after the 2nd pull, which means most everyone.
Start in high hang position. Hook grip, heels under hips. Think "Shrug & Drop, Fast Elbows" Do not start movement with any leg movement to bounce up before going down. No dip, drive, shrug, just shrug and drop. Shrug, pick your feet up, and rotate your elbows as fast as you can while dropping down to catch the bar with your shoulders. Emphasis is on speed going down, with no arm pull & fast elbows.
Deadlift Madness
Before Class or In Warm up:
10 candle stick rolls to straddle stretches (How To Video)
5 presses to tri pod (How To VIdeo)
Strength:
In 15 minutes work up to a heavy single squat clean
Conditioning:
“Elizabeth”
21-15-9
135#/95# Squat cleans
Ring Dips
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