December 26, 2010
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…
December 19, 2010
A. Deadlift, 3-3-3 (+); 5:00 rest
B. Glute-ham raises, 3 x 6-12; 3:00 rest
“Tailpipe” – to be performed in teams of two. Person 1 rows 250m while Person 2 holds two kettlebells (1.5/1 pood) in the front rack position with the handles touching. Switch off until both athletes have performed three rounds at each station. If only one athlete is participating, simply perform 3 rounds of 250m row and a kettlebell hold of :50. An old Gym Jones classic, so you all have Mark Twight to thank.
Four days straight this week, with workouts Monday through Thursday followed by three days of rest. Post notes to comments.
Danny MacAskill’s “Way Back Home” – ridiculous…
OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.
December 12, 2010
A. Deadlift, 5-5-5 (+); 5:00 rest
B. Glute-ham raises, 3 x 5-10; 3:00 rest
21-15-9 for time of:
Post load, reps, and time to comments.
June 24, 2010
A1. Glute-ham raise, 3 x 8-10; no rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
For Part 2, perform 8-10 glute-ham raises, move immediately to the pull-up bar and perform as many strict pull-ups as possible, rest 2:00, and repeat for a total of three sets. For the pull-ups, assist with bands as needed to ensure at least 10 pull-ups per round.
Post load and reps in last set of Part 1 and notes for Part 2 to comments.
May 2, 2010
Deadlift, 5 @ 40%, 5 @ 50%, 5 @ %
Shoulder press, 5 @ 40%, 5 @ 50%, 5 @ 60%
Glute ham raises, 3 x 5-10
Abwheel rollouts, 3 x 5-10
Part 2 should be treated as practice – stop well short of fatigue.
Post loads for Part 1 and reps for Part 2 to comments. Benchmark workout tomorrow.
Finally, as a reminder, we will be closed this Friday and Saturday to participate in the 2010 CrossFit Games Central East Regional in Logan, OH.