WOD

“Why Tabata That?”

Sumo Deadlift High Pulls
Sit-Ups
DB Push Press
Box Jumps
For Reps

There’s no prescribed weights/heights for this workout. It also doesn’t “count” for the 20 WOD challenge, but it’s darn good training for FGB on 9/17!! Get ready!

HSPU Practice

WOD:

For Time
70 Double Unders
50 Overhead Lunges 45/25
30 Pull-ups
10 Deadlifts 225/155
30 Pull-ups
50 Overhead Lunges 45/25
70 Double Unders

Yippee!!

WOD

8 GHD Sit-Ups
400m Run
Rest 2 minutes

6 Rounds for Time

Here’s video of Drew Jerking 286lbs!!
286 Jerk

AND Lisa throwing up 125lbs, both PR’s!!!
125 Jerk

Yippee I’m home!!

Here’s the workout 🙂

Row 350-400ish intervals with 50 seconds rest, between 4 and 6 depending on my mood. Once we’re done with that, Military Press 5×5 and then Push Press 5×3.

Easy Day!

Huge congrats to Charles and Pam, both PR’d their Clean and Jerks along the way to a 14th and 9th place finish respectively!!! So proud of the both of ’em. Awesome weekend!

Great feedback from one our athletes!! So awesome!!

Hey Jesse,

Just wanted to thank you for your help and encouragement in meeting my goal. I completed the RAMROD on Thursday the 28th, and actually finished a bit faster than when I did it in 2005.

The zone diet helped me to drop over 21 pounds, and Rachel and I plan to continue that as our regular dining plan. Your advice to emphasize training intensity over volume also proved out; I rode this event with a fraction of the training miles/hours as last time. Given that the demands of family and business have grown considerably over the last few years, it was a pleasant surprise to learn that I could achieve such great results within my time constraints.

I typically rode hill intervals on Tuesday and Thursday evenings. Depending on the hill, 5 to 8 climbs at max exertion, roughly 50 minutes with warm-up and cool down, never totalling more than 9 miles. I’d save my “long” rides for the weekend, but my longest ride was a flat 76 miler, and my longest climbing ride was a 62 miler with about 3500 elevation gain. The RAMROD was 152 miles, with approximately 10,000′ elevation gain.

I credit Crossfit with a strong recovery from my two shoulder surgeries; Following the second surgery in May, my shoulder couldn’t support my body weight while riding. 9 weeks later, I rode RAMROD comfortably, with only a little shoulder soreness.

I’ll always be grateful for your help and advice,

Steve

5 Rounds for Time of:

20 Sumo Deadlift High Pulls 95/65
20 Push-Ups

Hooray for nasty couplets!

38_05_off_the_crack

Check out this article that is all about what it feels like to clean up your diet, truthful answers from a true studette!

Seven Eleven Eleven, there has to be something fun about this one 🙂

“CrossFit Craps”

Overhead Squat: 15 minutes to get best set of 5 reps.

Then add the integers until you get one number between 2 and 12
For example: 65 Pounds would be 6+5=11, 283 Pounds would be 2+8+3 = 13 since 13 is higher than 12, add the 1 and the 3 giving you a 4. The only time this would fail is with 100 pounds even, so don’t do that 🙂 Well I guess 1,000 wouldn’t work either…

THEN

2 Cleans 5-4-3-2-1
3 Amrap 20: 5 MB Cleans, 10 Pistol, 15 DBLU
4 2k Row
5 Tabata Something Else
6 Tabata You Gotta be Kidding me
7 10/9/8/7…/1 Cleans and 200m Run
8 10 Cleans 10 Burpees 7 Rounds
9 21/15/9 Box Jump/KB/SDLHP
10 5x/time 25 Wall Ball, 30 Push-Up
11 Randy
12 Helen

And one more thing, if it doesn’t mesh too good in class, don’t be crazy about HAVING to do a specific workout, in the end it’s your coaches job to make sure you’re improving and that means getting better 🙂 Rock on!