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Archives January 2012

31
Jan

Daily Workout 2.1.12

Dirty Thirty 30 Box Jumps (24/20) 30 Jumping Pullups 30 KB Swings (36) 30 Lunges 30 Knees to Elbows 30 Push Press (45/35) 30 Back Extensions 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Scaling for Double Unders is 3:1 Singles to Doubles and Back Extensions can be subbed with Supermans. Beginners and newcomers …

31
Jan

February ’12 Workout Plan

Y’all, Here’s the workout plan for February. A a couple of notes: – We’re going to base the CF Games Open cycle around the weekly workouts, which will be programmed for Friday. If you plan on competing, the ‘main’ competition WOD will occur at 6pm on Friday night each week of the open. If you …

30
Jan

Daily Workout 1.31.12

Strength Bench Press 5×3 Progressive Load Metcon 10 Minute AMRAP Row 1k then… 12 Russian Swings 7 Burpees Post stats for strength and rounds achieved in metcon to comments. How Sitting All Day is Damaging Your Body – And How You Can Counteract It

30
Jan

Athlete Spotlight: Matt Kaminski

Name: Matt Kaminski Nickname: Now that I think about it – I never had one, apparently wasn’t one of the cool kids. Age: 29 Occupation: Paramedic. I know the question that you’re now thinking about. Trust me, you don’t want to know. Hometown: Media, Pa. Favorite WOD: To my disbelief, Fight Gone Bad is actually …

29
Jan

Daily Workout 1.30.12

Strength & Assistance Work Overhead Squat 5×3 Progressive Load 3 max sets of Kipping Pullups Metcon 4 rounds of: 12 Strict DB Presses (35/25) 10m Inchworm Pushups For time. Post stats for strength and time for metcon to comments. Mysterious ‘Winged’ Structure from Ancient Rome Discovered

27
Jan

Daily Workout 1.28.12

CrossFit Total Find your one-rep max for: Back Squat Press Deadlift -OR- O-Lifting Total Find your one-rep max for: Snatch Clean & Jerk -OR- Power Lifting Total Find your one-rep max for: Back Squat Bench Press Deadlift Post your score (total pounds for each movement added together) to comments. 13-Year-Old Girl is a Weightlifting Phenom

26
Jan

Daily Workout 1.27.12

Strength & Assistance Work Retest max Chins & Pullups. Metcon CrossFit Games Open WOD 11.6 7 Minute AMRAP 3 Barbell Thrusters (100/65) 3 Chest to Bar Pullups 6 Barbell Thrusters (100/65) 6 Chest to Bar Pullups 9 Barbell Thrusters (100/65) 9 Chest to Bar Pullups 12 Barbell Thrusters (100/65) 12 Chest to Bar Pullups 15 …

25
Jan

Daily Workout 1.26.12

Strength & Assistance Work Bench Press 5/3/1+ @ 85%, 90%, and 95% of 1RM. Step-Ups/Russian Swings 5×12 Metcon Death By Wall Walk With a continuously running clock, do 1 wall walk the first minute, 2 wall walks the second minute, 3 wall walks the third minute…continuing as long as you are able. Use as many …

24
Jan

Daily Workout 1.25.12

Strength & Assistance Work Deadlift 5/3/1+ @ 85%, 90%, and 95% of 1RM. Chins & Pushups 7 sets @ 60%. Metcon Run/Row 400m x 6. Rest as needed between sets. Post stats for strength and time for metcon to comments.

23
Jan

Daily Workout 1.24.12

Metcon 20 Minute AMRAP 3, 6, 9…Infinity Thrusters (75/55) Sumo Deadlift High Pull (75/55) Burpees Post rounds achieved to comments. The Bitter Sweet Truth About Splenda

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