by Colin | Mar 20, 2013 | Blog / Workouts
A. Deadlift @ 65% of 3 RM (16/03/2013), OR 60% of 1 RM. 11×2 reps on 30 sec intervals. B. 3 rounds: 10 pistols, 10 single leg DL, 8 strict pullups with 5 sec negative (weighted or scaled if necessary). C. 3xME active hang (hollow body hold on bar), alternating...
by Colin | Mar 19, 2013 | Blog / Workouts
A. Handstand work: 3xME hold, heel pulls, handstand push up negatives (depending on ability) B. A little something for Hillary on her birthday: 21-15-9 reps each of: Row for calories, 120/85 lb barbell shoulder to overhead, and situps. There will be cake for...
by Colin | Mar 18, 2013 | Blog / Workouts
A. Back squat – 1×5@75%, 1×3@80%, 1×3@85%, 2×1@90%, 1×1@95%; rest 2 min B. “Elizabeth” – 21-15-9 135#/95# (men/women) clean, ring dips This is a CrossFit named workout. Weights will be adjusted according to your...
by Colin | Mar 17, 2013 | Blog / Workouts
A. Clean & jerk — Take 15 minutes to find 1 rep max. B. For time: 50 DUs, 10 weighted lunges 40 situps, 8 weighted lunges 30 KB swings, 6 weighted lunges 20 wallballs, 4 weighted lunges 10 burpees, 2 weighted lunges Lunges should be heaviest weight possible....
by Colin | Mar 15, 2013 | Blog / Workouts
A. Take 20 minutes to work up to a heavy set of 3 for the deadlift B. Tabata squats C. Boat rockers (8 sets of: 5 rocks + 5 sec hold) I just got the invoice for the skipping ropes, so I’ll calculate totals for everyone...
