Friday – WOD

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
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.


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 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 – WOD

December 22, 2010

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.

Tuesday – WOD

December 13, 2010

A. DB external rotation, 1 x AMRAP/arm, 3010
B. Powell raises, 1 x AMRAP/arm, 3010
C. Trap 3, 1 x AMRAP/arm, 3010


8 sets of:
1:00 double-unders
1:00 rest

A, B, and C are to be performed at 10% of your 14″ close-grip bench press max. Post reps to comments.

Glenn smiles his way through a four minute double-under test.

For those who may be wondering why we’ve been performing some of these more obscure scapular movements, James Fitzgerald (OPT) posted this timely piece just today.

Good info in there covering scap/shoulder health and the need to stick to a well thought-out and balanced program rather than simply picking what looks hard/fun…