21-15-9 reps for time of: 225/155 pound Deadlift 95/65 pound Thruster Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01. WOD Demo at Trident CrossFit with CrossFit Seminar Staff by Again Faster Equipment - video [wmv] [mov] [HD mov] "The Clean" with Miranda Oldroyd and Zach Forrest - video [wmv] [mov] [HD mov] Below are also 3 short youtube videos with Coach Rip on the Deadlift. "Nick" 12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand push-ups on dumbbells WOD Demo with Hammer Down CrossFit - video [wmv] [mov] [HD mov] Extended workout footage - video [wmv] [mov] [HD mov] U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
Snatch 2-2-2-2-2-2 reps WOD Demo with Ian Droze and Ryan Johnston - video [wmv] [mov] [HD mov] Youtube video #1 is the same I posted last week. It's just as good to watch it now as it was then. Video #2 is a preview video to give you an idea of what the split snatch looks like. The less flexibility you have, the better off you'll be with the split snatch. Lakeside High School track tomorrow everyone...be there. 10 rounds, each for time of: 15 Push-ups Sprint 60 yards Rest 60 seconds WOD Demo with Benjamin Palmer - video [wmv] [mov] [HD mov] Please watch the video below for some finer points of info on skill transfer exercises and the pushup with KStarr and Car Paoli. "Amanda" Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch WOD Demo with CrossFit Copenhagen - video [wmv] [mov] [HD mov] And below...a great refresher video for all of you that have in fact snatched before and gre No...we're not doing a Sprint Triathlon today. While it would be fun to do and many of you are in fact, fit enough to do one, I think only a handful of you actually have bikes. *****If in fact anyone does wish to do it...the Sprint Tri course is still set up in the village where Landon in fact did the event this past Sunday. Dane Nielsen lives there and is associated with it. He said he'd be happy to arrange to meet anyone there. He's available most of the day. His number is 501-984-1379. *****
Just come to the gym like usual. Landon will be handling the morning classes. I have to go up to North East AR for a funeral in the morning but will be back in time for the afternoon classes. Be on time...odds are I'll devise some type of two person per team WOD that will last for a decent amount of time to at least vaguely approximate the duration of a triathlon. The reason these crazy wods sometimes come from HQ is because it sort of a "shot across the bow" to the CF Games athletes that will be competing in mid-July. They have to be prepared for anything. So do you. If I had a bike...I'd probably go try this one. ---- Dane just let me know he has quite a few kayaks to use if someone would rather paddle than swim and he has use of numerous bikes as well. So...if anyone's game...let him know and comment here as well. If everyone wanted to this afternoon...I'd be more than game to meet out there and do something different like that...portions of...or all of it. Rest Day Video #1 -- Here's a quick tip everyone as to why good technique on one element that we do...transfers to others. Video #2 -- This video will go over everything I've discussed with you all before about DU's. John Glison however is a bit more succinct I'd say in getting his points across. For time:
Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees WOD Demo with CrossFit Five Star - video [wmv] [mov] [HD mov] |
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