Tuesday 7/22/14

 

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

1. "Double Helen"

6 RFT
400 Meter Run
1 1/2 Pood Kettlebell Swing or 55lb Dumbbell Swing
12 Pull-Ups


2. Get to 200 Pull-ups as fast as possible with partner

Send in your pics and I will post them to the site! Tomorrow will be a rest day so make sure you kill it today!

Thursday 7/16/14

 

Intervals at the Manassas Battlefield

“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.” - Mark Devine

1. Bench Press 8 x 3, Across

Then 3 x 20 Bench Press


METCON:

3 RFT
10 Deadlifts, 275/185
15 Burpees

This workout should be fast! Puked the first time I did it so be warned! 

Also, after you do the metcon it would be okay if you did 3-4 sets of bicep curls and tricep pulldowns. I know... I said it... bicep curls are a big no no in much of the Crossfit community because they are not compound movements. However, we all would like to have nice arms and by performing curls you are actually just performing assistance work on your pulls, which are fundamental and completely essential to almost everything we do!

Post your times below! Good Luck!

Monday 7/14/14

Working with Jeff on his back squat technique

 

 

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen

 

1. Clean and Jerk 5,4,3,2,1

- Increase the weight every set

2. Find your 20 rep max clean and jerk


3. DEATH BY BURPEES

- Start at 1 burpee then every minute on the minute add a burpee until you can no longer complete the reps within a minute. So on minute 6 you'd have to do 6 burpees that minute. Your score is your last round completed.

Send in your pics and i'll post you to the site as always!

Sunday 7/13/14

The girls killin it!

Purpose is what gives life a meaning. C. H. Parkhurst

This is one of CrossFit's Girl Wods! Good Luck!

1. Nancy!

5 Rounds of

400 Meter Run
15 Overhead Squats at 95lbs/65lbs

You should be winded by round 2 and have to pace/struggle from then on. This should be your most grueling workout of the week.

2. "Core Emphasis"

4 Rounds of

Hold plank for 1 minute
Hold leg raise for 1 minute

Rest 3 minutes

4 Rounds of

Hold left plank for 1 min
Hold right plank for 1 min

Post your times in the comments section below and send in pics of you working out to get posted to the site!