Posted by Andy Petranek : Wednesday, Mar 21, 2007

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What's that, hands in the air holding an Olympic bar? Couldn't be much harder than holding it across your back! Ha! I remember my first time doing overhead squats - I thought that I'd go light, with 95 lbs on the bar, and promptly dropped it straight to the ground! True functional, full body "core" training!

Today's Workout
for time:
21-15-9 rep rounds of:
95 lb. Overhead squats
Ring dips
20 lb. Medicine ball cleans

- adjust weight of overhead squats to suit your ability

Posted by Andy Petranek : Tuesday, Mar 20, 2007

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I was recently scrolling through the CrossFit Affiliate site and saw an answer to a question posed to the community. The question was, "Describe the connection between functional movements, power, intensity and results." What is your answer to this? John Gilson gave a GREAT answer. Click the "continued here" link below to read his response.

Today's Workout
3-2-2-2-1-1-1-1-1 Deadlift


...continued here...

Posted by Andy Petranek : Monday, Mar 19, 2007

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Chris and Naz are all business and having fun at the same time.

Today's Workout
10 rounds for time of:
10 burpees
10 pull ups
10 box jumps
10 jumping lunges

Posted by Andy Petranek : Friday, Mar 16, 2007

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We spend a lot of time on Concept 2 rowing ergometers. Technique is a big part of the ability to row a fast 500, 1000, 2000, 5k or 10k. Check out this video we got from one of our CrossFit affiliates (thanks Pierre!) Describes in detail the stroke, speed, power, acceleration, recovery. Now all you have to do is insert yourself in place of the stick figure!

Today's Workout
For time:
10 "Cindy" rounds
5 "Mary" rounds

(Cindy - 5 pull ups, 10 push ups, 15 squats)
(Mary - 5 handstand push ups, 10 single leg squats, 15 pull ups)

Posted by Andy Petranek : Thursday, Mar 15, 2007

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Becca demonstrates how to kick someone's ass twice her size (Tait is the willing participant)!

Today's Workout
"Broomstick Mile" for time:
complete the following using a pvc pipe or dowell for weight
400m run
25 back squats
25 front squats
25 overhead squats
400m run
25 shoulder press
25 push press
25 push or split jerks
400m run
50 squat cleans
400m run
50 squat snatches

Posted by Andy Petranek : Wednesday, Mar 14, 2007

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Rose put together this video from our seminar a couple weeks ago from LOTS of great footage. Thanks, Rose, and thanks to all of you who came - look for our next seminar in early April.

Today's Workout
5-5-5-5-5 Deadlifts
-rest-
5-10-15-20-15-10-5 reps of
95 lb push press
Ring push ups