Sunday the 18th of January, 2009
Hang power clean 1-1-1-1-1-1-1 reps
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L-Sit and/or double under practice, ten minutes.
Optional:Rest Day, wait for Monday.
Saturday the 17th of January, 2009
40 lb. Kettlebell Swing x50
75 lb. Deadlift High Pull x40
V Up x30
25 lb. Deadball slam x20
Burpee x10 (mark is 12″ above max reach)
45lb. Overhead Plate Walk x5 (sidewalk and back)
Three rounds for time
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Not in the gym? Run a 10k.
Practice skill of your choice.
Friday the 16th of January, 2009
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
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Thursday the 15th of January, 2009
Remember, CrossFit encourages active rest by participating in new sports.
What new thing did you try today?
Here is your humor for the day:
FLORIDA BEEKEEPING
…and also, to those with glass hands…
CHALKIN’ UP
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Friday the 15th of January, 2009
“Helen”
3 rounds for time:
Run 400 meters
21 kettlebell swings, 1.5pood
12 pull ups
Wednesday the 14th of January, 2009
Picture from CrossFit.com
Overhead squat 3-3-3-3-3 reps
Practice skill of your choice (headstand, handstand, L-sit, etc.)
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Tuesday the 13th of January, 2009
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
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Monday the 12th of January, 2009
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
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Sunday the 11th of January, 2009
Run 5k
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Yesterday
40 lb db pull up x3, pull up x5, kip up x7
10 rounds
This one hurt. Forearms, lats, arms all dead.
Today
Front Squat
5 sets of 5
Pete-155, 185, 225, 240, 230
Dan-155, 165, 170, 185(4), 170
Joe-155, 155, 155, 165, 160
Good strength block.