Wednesday, April 23, 2014

Run, WB, DU

Nichole, Sandy, and Bill each hit a PR on their 1-rep Max Jerk yesterday morning! Way to go!!! We are super proud of each of you!

3 Rounds for Time of:
800M Run
25 Wallballs, (20/14)
100 Double Unders

Spend no more than 3 minutes trying to complete DU. If you do not complete the Rx reps, simply note how many you did complete in the comments.

Post time to comments. Compare to 2/13/13.

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Next Challenge starts May 3
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Tuesday, April 22, 2014

Max Jerk


17 minutes to establish max Jerk

-then-

Hang Power Clean and Jerk Ladder with 75% max Jerk. Continuing as long as you are able, perform:
1st min - 2 Hang Power Clean & Jerks
2nd min - 4 Hang Power Clean & Jerks
3rd min - 6 Hang Power Clean & Jerks
4th min - 8 Hang Power Clean & Jerks

Post max load and reps completed to comments. Compare to 2/12/13 and 8/1/13.

"Cueing the Push Jerk" with Russell BergerCrossFit Journal video [wmv] [mov] [HD mov]

Monday, April 21, 2014

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.

Compare to 9/11/10120502, and 2/11/13.

Sunday, April 20, 2014

Saturday, April 19, 2014

Friday, April 18, 2014

Box Jumps, HSPU, Situps

In front of a clock set for 12 minutes perform as many reps as possible 
1 minute box jumps 24/20
1 minute HSPU
2 minutes box jumps, 24/20
2 minutes HSPU
3 minutes box jumps, 24/20
3 minutes HSPU
 
Cash out: 3 minutes max reps sit-ups 
 

Thursday, April 17, 2014

Turkish Get-Up

 
This tray of food motivated me.
It sits on the front desk at my chiropractor's office. I was there Tuesday to celebrate the fourth birthday of the burger and fries. The Chicken Nuggets turned 3 yesterday. The oatmeal cream pie and crackers are FOURTEEN YEARS OLD! Foods like these are so unhealthy but my family and I eat them on occasion as a "treat" or just because they are so convenient. After seeing that tray, I don't think I can ever drive through a fast-food restaurant in good conscience again. Those foods are not treats. They are killing us. I am determined to make a change for myself and for my family and I invite you to do it with me. I signed up for really fun online health & wellness game called the Whole Life Challenge coming up in May. I also created a Carport CrossFit team that everyone is welcome to join! If you want to lose weight or just get healthier, get registered now!
 
Here is the link to join the Carport CrossFit WLC team:
http://www.whole.lc/wlcsummer14/pt/carportcrossfit

15 minutes to establish 1-rep max Turkish get-up on both sides (barbell or KB okay)

Then
 
2 x 5min AMRAPs. Rest 1 min between AMRAPs.
800M run
ME Kettlebell swings. 1.5/1
 
Post loads, rounds, and reps to comments.