Daily Workout 4.1.13

Amy Shallis Babiak gets 95# overhead during 13.4 and the crowd goes WILD!!

Metcon

5 rounds for time:

9 Deadlifts 12 Burpees (done over bar) 15 Double Unders

Black: 315/205 Red (RX): 245/165 Green: 185/115 White: 155/95

Cash Out

3 sets of Hollow Rocks

Post results to Wodify.

CrossFit for Corporate Teamwork

. . . → Read More: Daily Workout 4.1.13

Daily Workout 3.30.13

Ashlin and Lauren, post-13.2.

Helen

3 rounds for time:

Run 400m 21 KB Swings (American, 53/35) 12 Pullups

Post results to Wodify and compare to 8.20.12.

Happy birthday, Diana!

What 2000 Calories of Food Actually Looks Like

April Training Plan

April ’13 Training Plan

Some notes:

1)  We’re going to try a whole new approach to the strength piece this month.  Instead of doing the strength stuff first, we’ve programming in lifting and bodyweight strength stuff as cashouts.  That makes that cashouts pretty important so plan on hanging out for a few minutes after the . . . → Read More: April Training Plan

Daily Workout 3.29.13

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps 12 Toes-to-bar . . . → Read More: Daily Workout 3.29.13

13.4 Words of Wisdom from Sheldon

Usually I write these based on my experience gained in nearly six years of CrossFit and my extensive collection of CF-related bookmarks in Google Chrome. I try to provide you all with what I think are the most important items to help you achieve the best scores possible. This week, however, I had the rare . . . → Read More: 13.4 Words of Wisdom from Sheldon

Daily Workout 3.28.13

Rob Miller

CF Games Open Prep

CF Open WOD 13.4 (our Friday WOD) is:

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 . . . → Read More: Daily Workout 3.28.13

Daily Workout 3.27.13

Ricky Kauffman

Strength

Bench Press: 5×5, progressive.

Metcon

10-minute AMRAP:

10 Burpees Rest 20 Seconds

Post results to Wodify.

The ‘Eat’ in ‘Cheat’ 

Daily Workout 3.26.13

Getting stretchy with it! Photo by Michele Marshall.

Metcon

Partner Workout

5 rounds of: 9 Thrusters (95/65) 9 Pullups

Both partners most complete the full 9 reps of each movement before moving on to the next round.

Post results to Wodify.

Crazy Strong 17-Year-Old Girl Shows Off Fitness Skills

. . . → Read More: Daily Workout 3.26.13

Athlete Spotlight: Dana Rygwelski

Dana

Name: Dana M. Rygwelski (the “M” stands for Michele)

Nickname: SweetDee, Awesome, D-Ryggles

Age: 31 (but, I am totally 17 in my head.)

Occupation: Making the world a better place! Seriously. I am Director of Programs for DreamIt Ventures – a global pre-seed stage Venture Capital firm and Startup Accelerator. In short, my job . . . → Read More: Athlete Spotlight: Dana Rygwelski

Daily Workout 3.25.13

Tricia, DJ, Larry, Angela, and Tom step it up during 13.2. Photo by Andrew Clark.

Strength

Deadlift, any style: 3×5, sets across. Sets every 2.5 minutes.

Metcon

Team Workout

In teams of 4, complete the following:

200 Calorie Row 200 Push Press (115/75) 200 KB Swings (53/35) 200 Toes to Bar

Post results to . . . → Read More: Daily Workout 3.25.13