Workout of the Day:
Complete as Many Rounds as Possible in 20 Minutes of:
5 Power Cleans, 40Kg
10 Double Unders
15 Box Jumps
Post rounds completed to comments.
Team Stupid at FGB
Why What’s Good For You Changes
The Evils of Undertraining – AgainFaster.com
Training on at 7pm tonight!
Workout of the Day:
Deadlift
3-3-3-3-3
then
Row 500m
Post loads and times to comments.
Previous Deadlifts:
November 14th (5RM)
October 6th (5RM)
September 10th (1RM)
Previous 500 Row:
Last Wednesday’s Olympic Lifting Videos for your own review/analysis.
For a great Olympic Lifting resource, check out the slow motion videos on Benn’s Weightlifting Videos. Notice that the heavier the weight gets, the more important the third pull becomes, i.e. pulling yourself underneath the bar to catch.
Split Jerk
1-1-1-1-1
then
Run 1 mile
Post loads and times to comments.
Compare run to November 25th
When Pixie told me he wanted to start CrossFit so he could pick up girls in bars, this isn't what I thought he meant!
Diet & Fat: A Severe Case of Mistaken Consensus – NY Times
Teaching the Jerk – Mike Burgener, CrossFit Journal
The Journal is now available as a gift subscription. Perfect for that special CrossFitter in your life. And, for about €20, it has literally hours upon hours of great coaching material. Click here for more.
Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time.
then
5 Minutes Med Ball Clean, Max Reps
5 Minutes Pull Ups, Max Reps
3 Minutes Med Ball Clean, Max Reps
3 Minutes Pull Ups, Max Reps
1 Minute Med Ball Cleans, Max Reps
1 Minute Pull Ups, Max Reps
Post times to comments. Compare metcon to September 26th
Compare L-Seat to November 26th
Dog Squat
Dawg Squat
Speaking of doing it for the kids, Christmas FM are broadcasting on 89.9fm in Dublin. They’re broadcasting to raise money for the ISPCC. Today is their fundraising marathon, so if you can, please text 57000 for a dedication or request,text XMAS followed by a space and your message, the cost is €1 in aid of the ISPCC.
Workout of the Day:
Planche Progression
5 holds at your stage of the progression. Record total time
then:
5 rounds for time of:
15 Deadlifts, 80Kg
7 Burpee-Pull Ups
Post times to comments.
Previous Planches:
November 24th
November 11th
October 22nd
Overhead Squats – Bringing out the Rodent in You!
Virtuostiy – CrossFit East Bay
Workout of the Day:
Snatch
1-1-1
Clean & Jerk
1-1-1
Post loads to comments.
Ames getting spotted by Big Shane during Fight Gone Bad – her favourite workout. My, aren’t those great hoodies, everyone should be wearing one!
Olympic Lifting for the Growing Gymnast – Erika Pfennigwerth
Discussion on Gymnasticbodies.com
What hours do you want to train over Christmas? Will you be training Christmas week?
Last year we had a Christmas Eve workout at 11 and even had a Stephen’s Day workout. I’m happy to train people over the Christmas break, just let me know what days/times suit.
Workout of the Day:
Front Squat
3-3-3-3-3
then:
As many sledgehammer hits on the tyre as possible in two minutes (Thanks Helzy!)
Post loads and reps to comments.
Jeff, mid Fran. Steely determination.