December 30, 2010
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
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.
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…
December 21, 2010
A. Back squat, 3-3-3 (no extra reps); 5:00 rest
Front squats, 155/105 lbs.
No racks for the second part – each set of front squats must begin from the floor. One more day on tomorrow, followed by three off. Hang on. Post time to comments.
Hal quickens his pace to finish off the pull-up/bear crawl couplet.
OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.
December 16, 2010
A1. Back squat, 5-5-5 (+); 2:00 rest
A2. Strict pull-ups, 5-5-5; 2:00 rest
3 sets of:
20 back extensions
30 jump switch lunges
Post load and notes to comments.
Jason Y. experiences something more uncomfortable that "300FY"?
December 9, 2010
A. Sorensen test, 2:00, pass/fail; get into the glute-ham developer, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible without lowering from the tabletop position
B. Back squat, 5-5-5 deload
C. 14″ close-grip bench press, 30X0, find 1RM
D. Side bridge, :90, pass/fail
Post results to comments.
December 2, 2010
A. Back squat, 5-3-1 (no extra reps)
B1. Squat cleans, touch-and-go, 9-9-9-9-9; :10 rest
B2. Ring dips, 5 x AMRAP; 4:00 rest
Post loads and reps to comments.
Ebony and Rich face off.
November 25, 2010
A. Back squat, 3-3-3 (+)
B1. Hang power clean, 5 x :30 AMRAP @ 95/65; :30 rest
B2. Ring dip, 5 x :30 AMRAP; :30 rest
C. Glute-ham sit-ups, 50 total @ 2020; break as needed
Post notes to comments.
Weighted bear crawls.
November 18, 2010
A. Back squat, 5-5-5 (+)
3 sets for time of:
10 Turkish get-ups, heavy
10 pull-ups, strict
Alternate arms each rep for the Turkish get-ups. For these, smooth is fast – be deliberate with your movements and keep your eye on the kettlebell.
Post load and reps in final set of A and load and time for the couplet to comments.
Yoga at 4:30 on Sunday.