This was just one part of Laurie's Friday night obstacle course
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Workout
40-30-20-10
35 pound dumbbell Thruster
Toes to bar
Every new minute stop and perform 3 heavy sumo dead-lifts.
Deadlift and Muscle-Up
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Rest Day
Timing is Everything
Timing is a critical component when using the legs and hips to generate power. If you pull or press the arms too early or too late in the thruster, handstand push-up, dip, pull-up, clean, sumo-deadlift high pull, push press, jerk, or snatch, you have wasted the power driven from your legs. Timing is everything.
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Workout
In teams of 4 for time:
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
Only 2 team memebers may be working at one time. You must finish all reps of one exercise before moving on to the next exercise. Post your team’s time to comments.
High Reps
Go short, med, long. Go light, moderate, and heavy. Have variance and intensity. Functional movements. That's fitness.
-Pat Sherwood
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Workout
For time:
Run 1 Mile
225 pound back squat, 30 reps
Juggernaut
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Workout
10 Muscle-ups
225 pound Deadlift, 20 reps
95 pound Thruster, 30 reps
225 pound Deadlift, 20 reps
10 Muscle-ups
Hold Your Belly Tight
Which one of these athletes is in better position and why?
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Rest Day
Weightlifiting, Sprinting, Gymnastics
Wes sprinting it home.
The best program for getting better at CrossFit is CrossFit. Constantly varied functional movements executed at a high intensity. There has been a lot of conversation on the Internet about strength biasing, double and triple day programming and a myriad of other way strategies for improving performance. Biasing your training or specializing goes against the whole principal.
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Workout
Three rounds for time of:
Row 500 meters
21 Box jumps, 24" box
12 Pull-ups
Make It Look Easy
Laurie doing HSPU to a deficit.
Watching the Olympics, it is amazing to see how some athletes make the seemingly impossible look easy.
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Workout
Five rounds of:
1 Hang power clean + 1 Front squat
Immediately followed by,
Five rounds of:
2 Clean pulls + 1 Clean
Immediately followed by,
Front squat
5-4-3-2-1
Diamond in the Tough
This month, ProAnox and CrossFit West Santa Cruz are hosting a masters competition called Diamond in the Tough. There will be four age categories, starting at 35 years old. There are two qualifying events, and then a final at CrossFit West. It is a unique opportunity to do a competition in the summer where the first part is done at your own affiliate. If you do well, you move on. If not, it was jut another day in the gym. Any serious CrossFitter who is 35 or older should consider signing up. We will run the workouts in the gym and have a lot of fun.
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Workout
Split Jerk 1-1-1-1-1-1-1
then,
Five rounds for time of:
35 Double-unders
155 pound Jerk, 7 reps
Every Fourth Day
Every fourth day, we recommend a rest day. Sometimes you might take a full day of recovery. Other times you might do other activities or play a sport. Either way, taking a break from high intensity training will set you up to go even harder the next cycle.
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Rest Day
