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Russ
Clean 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Happy New Year!
We will close 1 hour earlier tonight, at 7 PM, otherwise, normal hours today.
Tomorrow, January 1, reduced hours will be 12 noon to 2 PM with a special Resolution Workout. Bloody Marys will be served.
José, from CrossFit Bogota, and his brother in law, Cooley
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Leo does Tabata one leg squats
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Seeing how cold it is, and in honor of Man/Bear/Pig, you can substitute a 500m row for the run
Richard
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Team Ewing, with the girls home for Christmas
Workout of the Day
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, (135/95 libs)
Brendon Mahoney visited the other day. He's recently been approved to open a new CrossFit affiliate in San Mateo, CA
Leah A.
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Notice: From now until Jan. 1, 2010 we will not be following the crossfit.com WOD. Instead workouts will be picked from December, 2005. Starting Jan 1, we will pick back up and follow one week behind crossfit.com.
Brent teaches deadlift
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Hours this week:
Today we will not be open for the noon session, so that Mike K. can head to Florida and be with his family. Morning hours are as usual. Tonight we will close one hour earlier than normal, at 7 PM. The executive summary is that today we are open 6 AM to 10 AM and 4 PM to 7 PM.
Thursday, December 24, 6 AM to 9 AM only.
Friday, December 25, closed all day.
Saturday and Sunday, December 26 & 27 normal hours.
Dr. Chris recovers from Fran
HQ Rest Day. Come to the gym for a surprise or make up a missed workout.
Hours this week:
Tomorrow, Wednesday we will not be open for the noon session, so that Mike K. can head to Florida and his family. Wednesday morning hours will be as usual. Wednesday evening we will close one hour earlier than normal, at 7 PM. So Wednesday, tomorrow, we are open 6 AM to 10 AM and 4 PM to 7 PM.
Thursday, December 24, 6 AM to 9 AM only
Friday, December 25 we will be closed all day.
Saturday and Sunday, December 26 & 27, will be normal hours.
Mike getting ready for the HSPU "Century" at the next Casino Night
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Starting Jan 2, 2010 our workouts will be one week behind the crossfit.com WOD. To implement this, starting December 26, we will follow one week of workouts that are not the current WOD, then start back following the main site with a one week delay.
Was ist das?
Five rounds for time of:
Thruster, 15 reps
Run 400 meters
Rx weight is 135 lbs or about 62 kg. This is supposed to be heavy. If rx is too heavy to manage, then scale to a weight which you can do 10-15 reps without breaks in round 1
Best Gym in Atlanta
Viktor E. Frankl: Man's Search for Meaning
Written by a survivor of the Nazi concentration camps. The book examines why having a purpose in life is not merely important to happiness, it is essential to survival. A 1991 reader survey by the Library of Congress and the Book-of-the-Month Club that asked readers to name a "book that made a difference in your life" found Man's Search for Meaning among the ten most influential books in America.
Mihaly Csikszentmihalyi: Flow: The Psychology of Optimal Experience
Csikszentmihalyi, a professor of psychology, has written several excellent books about "flow," which is a state of optimal mental & physical performance. Athletes experience it with a sense that time has slowed down, performance is effortless, and they can do nothing wrong. Csikszentmihalyi discusses how to find flow in all aspects of life.
Mark Rippetoe: Starting Strength (2nd edition)
The best book ever on the basic strength lifts: Back Squat, Bench Press, Deadlift, Shoulder Press, & Power Clean. A must read for every dedicated CrossFitter.
Mark Rippetoe And Lon Kilgore: Practical Programming for Strength Training
Periodization explained
Neil Hayes: When the Game Stands Tall: The Story of the De La Salle Spartans and Football's Longest Winning Streak
The story of how a fantastic coach, focusing on character development, turned a small Catholic high school in northern California into the nation's #1 ranked HS football team
Jim Thompson: The Double-Goal Coach: Positive Coaching Tools for Honoring the Game and Developing Winners in Sports and Life
I met the author at a conference in 2004, and he so impressed me that I ordered all of his books. This book is not only the best resource I've ever seen on the psychology of effective coaching, it is also a manual for getting the best out of yourself. I recommend it to anyone who wants to improve themselves and to everyone who teaches or leads anything: parents, teachers, executives. I read it at least once a year.
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