Warm-up:
Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work.
Workout:
In teams of four, with only two members working at a time,
4 minutes of Power-cleans with 185/115 pounds
3 minutes of Push-press with two 35/25 pound dumbells
2 minutes of Calories on the C2 Rower
1 minute of sit-ups
Total number of reps/calories is your team score.
Cool-down:
six minutes of Foam roller leg-work, focusing on whatever “bad” places you can find
The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok.
“Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]
Great to see this taking place! Excited for you.
great pic Kat!!
Agree! Great pic Kat!!!
Stacey, who are you about to scream at? 🙂
Kat, I wanted to do yoga with you..intead of running in the snow!
can’t wait for yoga classes!!!
YAY!! Who’s that girl looking all strong?? So good to see you back (in workout gear), Kat!!
I’m so excited for yoga!! Please tell me that we’ll have that available once Kat is back in business??!!
Great video for all you shirtless camera whores out there…
http://www.youtube.com/watch?v=rgH_ZoMOht8
“I’m not sure I ma ready to be a shirtless camera whore with a God complex.” Classic.
I never take my shirt off
whore
Brian, try these two on for size.
http://www.youtube.com/watch?v=dsTbas5NgF0&feature=related
http://www.youtube.com/watch?v=ruSy5wwnImk&feature=related
And, I believe I have seen you running around shirtless a few times… whore!
Who me? Never….
Will & Dean – 260
power-cleans scaled to 155#
If you haven’t signed up for the Affiliate Throwdown… MAKE IT HAPPEN! This is going to be a great way for every athlete in our gym to compete.
Also,
We have at least 3 athletes going to ATL to compete in the Garage Games next month. I would love to see a few more or a team if we can get enough. We need people to yell at us also, so plan on a road trip!
Robb & Brian – 216 PC scaled to 155#. good work today Brian.
Kerri and Joey-203
115# PC and 25# for PP
Long day today:
AMRAP15 of 250m row, 25 pushups: 7 rounds + 41m (actually got to 1941m, since it kept running after I finished each set)
5RFT of 20 GHD situps, 5 push jerks (135#): 10:26
Weighted pullups: 26#, 53#, 58#, 63#(PR), 68#(f), 68#(f) an inch away both tries.
In between workouts, I worked on setting up a new 34′ pullup rack at SF CrossFit. Tomorrow I am going to a running seminar with Brian MacKenzie.
Did this one on my own at work. Just did max reps of each movement in the time alloted.
133
155# PC