“Hansen“
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Enlarge image
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Notes, tools, articles and ephemera:
“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.
Notes, tools, articles and ephemera:
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Notes, tools, articles and ephemera:
We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions.
What to bring:
Clothes you don’t mind getting wet or a bathing suit
Towel
Sunscreen
Water to drink
Notes, tools, articles and ephemera:
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Or
Out of Town/Home Workout
Hand Stand Push-Ups (HSPUs)
5-5-5-5-5
If you can’t do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.
Skill of the week: Double Unders*
*We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.
Notes, tools, articles and ephemera:
Rest Day
or
Out of Town/Home Workout
50 Burpees
50 Squats
50 Walking Lunges
50 Pushups
50 Situps
Notes, tools, articles and ephemera:
“HOT BOX”
21 SDLHP (Sumo Dead Lift High Pull) 95/65
21 RD’s (Ring Dips)
5 rounds.
Post time to comments.
Subs:
Jump ring dips x2, Bar dips x3,
3 rounds for time if subbing out RD’s
Notes, tools, articles and ephemera:
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.
Notes, tools, articles and ephemera:
Fatigued? It’s all in your mind
The eternal debate: Real Sugar vs. Artificial Sweetner
How heavy can you snatch? Velichko Cholakov snatching 207.5 kilos.
Michael Pollan – Author of In Defense of Food – is speaking in Miami.
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments
Notes, tools, articles and ephemera:
Filthy Fifty demo video courtesy of the Crossfit main site.
Article from the New York Times on interval training, “A Healthy Mix of Rest and Motion.”
