Posted by Andy Petranek : Tuesday, Feb 13, 2007
If your shoulder isn't in your ear and your elbow locked when you're holding a dumbbell or kettlebell overhead, you're not really overhead!
Complete 50-40-30-20-10 rep rounds for time of:
Jumping pull ups
Posted by Andy Petranek : Monday, Feb 12, 2007
Practice getting full extension in your deadlifts (knees and hips) to help you with TRIPLE extension in the olympic lifts!
15-12-9 rep rounds for time of:
Medicine ball cleans
Posted by Andy Petranek : Friday, Feb 09, 2007
PAYBACK! Stretching with partners is a great way to increase flexibility. Philip gives Damien a little taste of his own medicine!
5-4-3-2-1 Overhead Squats
10 minutes of 1 arm kettlebell snatch - 1.5 pood (24 kg)
- adjust weight of kb as necessary
Posted by Andy Petranek : Thursday, Feb 08, 2007
OK gang, check this video out. Talking about re-defining the word impossible. We help redefine people's idea of impossible every day, but NOTHING like this! Thanks, Becca for passing this along.
Practice handstands for 30 minutes
Posted by Andy Petranek : Wednesday, Feb 07, 2007
Great examples of functional exercises that combine elements of strength, flexibility, stamina, endurance, coordination, balance, agility, accuracy,speed and power. Is it CrossFit? YOU BETCHA!
3 rounds for time
21-15-9 box jumps
7-5-3 muscle ups
21-15-9 deadlifts - 225 lbs
- sub for one muscle up is 4 pull ups and 4 dips
- adjust weight of deadlift to match your ability
Posted by Andy Petranek : Tuesday, Feb 06, 2007
The magic of CrossFit lies in the movements, but the glue that holds the whole thing together is our community. In this photo, attendees of the most recent CrossFit cert in Orange County, CA, learn Olympic weightliting with master coach Mike Burgener.
50 box jumps
50 jumping pull ups