Wednesday, 2/1/12

31 Jan

Are you strong? Test just how strong at Hybrid Athletics for their Strongman Competition – one of the ONLY CrossFit competitions you participate in that involve WEIGHT CLASSES!

Why You Should Eat Leafy Greens.

Carb-Refeeding and Weight Loss.

Another great Paleo Recipe Sharing Site.

“It’s not the load that breaks you down, it’s the way you carry it.” – Lou Holtz

SELF MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Wrist Stretches, 1 minute.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish.  Review the Russian Kettlebell Swing.
STRENGTH: Front Squat, Peak of 3.
METABOLIC CONDITIONING: To be done on Chancellor: Every minute on the minute for 16 minutes: 10 Russian Kettlebell Swings (2/1.5), followed by an all out Sprint for the remainder of the minute. Rest for a minute. So, you will have accumulated 8 total attempts at a swing/sprint by the end of the metcon. This is not for any score. Instead, focus on the intensity of your movements – the form for the swing should be tight, the sprint should be all out.



Repping Box Jumps, practice to see how many you can do in an unbroken set (up to 30).

3 Rounds EACH for time of: 10 Heavy Power Cleans, 500m Row, Short Loop Sprint.  Rest as needed in between rounds.

MOBILITY with Tim at 1-130pm, and 730pm.


Tabata row for watts as a percentage of body weight.  Warm up at a watt output that is equal to your body weight.  Get your numbers ready for the workout ahead.  For this tabata, each round will add 10% of bodyweight (or 20% or 30%, depending on the athlete) to the goal watts.  See below for an example.


10% BW added to previous intensity


BW + 10% (150 + 15 =165 watts)


165 + 10% (17) = 182 watts


182 + 10% (18) = 200 watts


200 + 10% (20) = 220 watts


220 + 10% (22) = 242 watts


242 + 10% (24) = 266 watts


266 + 10% (27) = 293 watts


293 + 10% (29) = 322 watts


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