Saturday – WOD

Please visit www.cincinnatistrength.com for current training.

Friday – WOD

A1. Back squat, 5-3-1 (+); 2:00 rest
A2. Powell raise, 3 x 8-10/arm, 3010; 2:00 rest

+

Tabata squat, bottom-to-bottom for low score
1600m run

Perform the 1600m run immediately after completion of the eighth rest interval of Tabata squats. Conditioning session is scored as both Tabata score and run time; for example, 18/5:58. Post load, reps, and score for conditioning session to comments.

TWO NOTICES:

First, we will have regularly scheduled hours today, but will only be open from 11:00-12:00 on Saturday, New Year’s Day.

Second, this is the last post for the CrossFit Nasti site, though it will still be available for archival purposes. Beginning tomorrow, 01.01.11, all training will be posted at our new site, located at www.cincinnatistrength.com. Thank you all for your participation on this blog over the last two years. I look forward to more of the same as we continue to grow this community at a new virtual location…

Thursday – Make-up/Skill/Rest

Post work and results to comments.

Glenn's end range of motion, left hip flexor.

Glenn's end range of motion, right hip flexor.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…

Wednesday – WOD

A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest

+

2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible

Part 2 is scored as calories + seconds in hold. Post notes to comments.

Heather and Andrea whip through double-unders.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…

Tuesday – WOD

A. Bulgarian split squat, 1 x AMRAP @ 2/3 bodyweight, 3010; rest as needed between legs

+

Three rounds for time of:
75 double-unders
25 burpees

Credit where credit is due – conditioning work inspired by Potomac CrossFit. A nasty little combination from a solid facility. Post reps for each leg and time to comments.

Lee and Chris P. face off on the rings.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…

Monday – WOD

A. Deadlift, 5-3-1 (+); 5:00 rest
B1. Glute-ham raises, 3 x 8-12; :60 rest
B2. Front leaning rest on rings, 3 x :45; :60 rest

+

Farmer’s walk, max reps of 20m shuttle (five mats down, five mats back) in 5:00; go heavy

Post results to comments.

Will on the erg.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…

Sunday – Recovery

Back to work tomorrow.

Saturday – Recovery

Merry Christmas!

Friday – Recovery

Gym is closed, with regular hours resuming Monday at 11:00. My little Christmas present to you – enjoy it. Recover. Eat. Sleep. Stretch. If you don’t feel absolutely beat up from the last four days of high volume, then put your fitness to the test out in the real world and report back here with the results.

Scott and Lindsey's final face-off.

Thursday – WOD

A1. Shoulder press, 1-1-1-1-1-1-1; :10 rest
A2. Pull-ups, 7 x 10; 3:00 rest
B1. Ring dips, 3 x AMRAP; 2:00 rest
B2. Powell raises, 3 x 10-12/arm, 3010; 2:00

Post notes to comments.

Heather and Siu combine for 54 muscle-ups.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.