Friday, March 1, 2011

A. 20 min of tech work on cleans

Tall muscle cleans
Clean High Pull from the Midthigh
Hang Power Cleans
Halting Clean Deadlifts
tall clean

http://www.performancemenu.com/exercises/exercise.php?exerciseID=100

http://www.performancemenu.com/exercises/exercise.php?exerciseID=185

http://www.performancemenu.com/exercises/exercise.php?exerciseID=150


B. Event 2 of the CrossFit Open

15 min AMRAP:
9 deadlifts 100/155 lbs
12 push-ups
15 box jumps 20/24"

Running on Sunday

Just to let you know, we will be running on Sunday. We are doing the benchmark WOD Helen. We will have a new 400 meter route that is much drier than the alley route.

For those of you new to Helen...

This is a video of James "OPT" Fitzgerald. James is my coach and I am also studying with him through his Coaching Certification Program. You can read all about the program through the link below.



http://optimumtraining.ca/ccp

Thursday, March 31, 2011

A. Deadlifts -see Friday, March 25

Beginner: 5, 5, 5; rest 2 min
Advanced: 3, 3, 3, 3; rest 3 min

B. For Time:
Front squats x 9 85/125 lbs
knee to elbows x 11
burpees x 9
3 sets

C. Rest 5 min and do 10 min of muscle-up practice - NO KIP.


More words of wisdom from Mr. Rippetoe.