Dave Moyer getting up the rope sans feet.
Workout:
The 'Broomstick Mile':
With a dowel or PVC:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Squat Clean
400m Run
50 Hang Squat Snatched
400m Run
Oliver Gould getting his first handstand push ups today.
Good job, Oliver. Is there anything you can't do?.....
Workout:
For time:
Row 1k
21 HSPU
Row 750m
15 HSPU
Row 500m
9 HSPU
If you don't have handstand push ups, work the 'negative' by slowly (carefully) lowering yourself to your head from a handstand, and then kicking back up into a handstand (=one rep).
From left to right: Gigi Pulpan, Mark Rosen, Jackie Markwardt and John Mootz bringing it home during today's 'lunge 400m for time' workout.
Workout:
For time:
21-18-15-12-9-6-3 rep rounds of:
KBS
Pull Ups
Newlyweds Keysha and Skip Benzing.
Keysha is an 800m Olympic hopeful. Her last recorded 800m was a 2:06 (and that was about a year ago).
Good luck, Keysha. We'll be rooting for you!
Workout:
Run 800m for time
Rest 5 min.
Lunge 200m for time
Rest 5 min.
Run 800m for time
Crossfit Certification Seminar at Crossfit San Diego.
Workout:
Overhead Squat: 5-5-5-5-5
The goal is to find your max 5 rep. Overhead Squat in 5 attempts.
Happy Birthday, Dilly.
I love you.
Also, a HUGE Happy Birthday to Rob Miller, Ronnie Boose and Zac Pine (Aug. 25th). Crossfit Santa Cruz would not be what it is without the three of you. Thank you for all you do.
Workout:
Row 8 250m Sprints
Rest as needed between sprints.
Post all times to comments.
Lara Kellog, Jolie Gentry and Freddy Camacho over for a visit from Crossfit One World in Union City.
Workout:
'Fractioned Fran':
For time:
21 Thrusters (Gents use 95# and Ladies use 65#)
21 Pull Ups
Rest 3-5 min.
15 Thrusters
15 Pull Ups
Rest 3-5 min.
9 Thrusters
9 Pull Ups
Post times for all rounds to comments.
Imagine what your Fran time could be?.....
Dolly Peck at full depth in a dip.
Workout:
7 Rounds for time:
250m Row
15 Deadlifts (use 3/4 body weight)
9 Dips
Michele Mootz (left) and Katie Amos.
Since starting Crossfit with Michele in Jan. '07 Katie has lost 8 lbs. and dropped 3 sizes. She deadlifts 105 lbs., push jerks 85 lbs. and can front squat 133 lbs. She says that Crossfit is one of the best things that has ever happened to her and that she 'stands taller every day'.
Congratulations Katie.
Workout:
'Tap Out'
With a continuously running clock get 11 Push Press and 6 Box Jumps the first minute. Add one rep to each excercise each minute: 12 Push Press and 7 Box Jumps the second minute, 13 PP and 8 BJ the third minute, and so on until you cannot get all reps done in one mintue.
(Gents use 25# dumbbells and Ladies use 15#)
Rest 3 min.
Repeat the same work scheme for round two, starting with 5 Double Unders and 3 Burpees the first mintue, 6 Double Unders and 4 Burpees the second minute, etc.
Report last rounds completed for each set of exercises.
Whose legs belong to the feet in these Do-Win weightlifting shoes?
Workout:
Front Squat 3-3-3-3-3-3-3
The goal is to find your 3 rep max in 7 attempts. Post loads to comments.
