Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time.
“Nancy”
Five rounds for time of:
400 meter run
45Kg Overhead squat, 15 reps
Post times to comments
Previous L-Seat work
September 26th
September 17th
July 29th
Previous attempts at Nancy
July 14th
June 2nd
January 28th
Workout of the Day:
Planche Progression
5 holds at your stage of the progression. Record total time
then:
21-15-9
100kg Deadlifts
Muscle Ups (jumping MUs preferred over pullup/dip sub)
Previous Planche work
September 10th
August 7th
Will’s week of programming was already taking a toll on our hero
CrossFit.com Squat Video [wmv] [mov]
Workout of the Day:
3 Position Snatches (1 from mid thigh + 1 from below knee + 1 from floor = 1 rep)
1-1-1-1-1
then
Overhead Squat – find your 15RM, compare to Bodyweight
then
Tabata Mash Up
40Kg Clean & Jerks
Burpees
Post loads and scores to comments.
Keep that Power Clean close!
Workout of the Day:
Power Clean
5-5-5
then
“Death by Back Squat”
With a continuously running clock do one 100Kg Back Squat the first minute, two 100Kg Back Squats the second minute, three 100Kg Back Squats the third minute… continuing as long as you are able.
Use as many sets each minute as needed. If 100Kg is beyond your 1RM use 75% of your 1RM.
Post load and number of minutes completed to comments.
Previous Power Cleans
August 13th (1RM)
July 7th (3RM)
June 16th (3RM)
Previous Back Squats:
October 17th (5RM)
September 23rd (3RM)
September 1st (5RM)
Standing Proud?
Low-Carb Medical Research
Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
7 Deadlifts, 45Kg
7 Hang Power Cleans, 45Kg
7 Push Presses, 45Kg
Post rounds completed to comments.
Ciara – Snatch Workout
Workout fo the Day:
Back Squat
5-5-5
then
3 rounds
1 minute max reps Swings (15Kg Dumbbell/16Kg Kettlebell)
1 minute max reps Thrusters (20kg)
1 minute max reps Pull Ups
1 minute rest
Post loads and scores to comments.
Previous Back Squats
September 23rd (3RM)
September 1st (5RM)
August 18th (1RM)
Ahh, Snatches
CF.com discussion on short/long distance adaptations
Workout of the Day:
Front Lever
5 holds at your stage of the progression. Record total time
then:
Snatch
3-3-3-3-3
Previous Front Levers
September 25th
September 9th
August 25th
Previous Snatches
September 16th (2RM)
July 23rd (3RM)
May 19th (3RM)
Adam jumps into CrossFit, under PIxie’s watchful eye. Remember when PIxie was but a humble beginner?
Office Space – Peter’s Interview