Posted by Andy Petranek : Tuesday, Feb 13, 2007

Tweet

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!

Today's Workout
Complete 50-40-30-20-10 rep rounds for time of:
Double Unders
Squats
Jumping pull ups

Posted by Andy Petranek : Monday, Feb 12, 2007

Tweet

Practice getting full extension in your deadlifts (knees and hips) to help you with TRIPLE extension in the olympic lifts!

Today's Workout
15-12-9 rep rounds for time of:
Row (calories)
Double Unders
Wall Ball
Burpees
Medicine ball cleans
Box jumps

Posted by Andy Petranek : Friday, Feb 09, 2007

Tweet

PAYBACK! Stretching with partners is a great way to increase flexibility. Philip gives Damien a little taste of his own medicine!

Today's Workout
5-4-3-2-1 Overhead Squats
rest
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

Tweet

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.

Today's Workout
Practice handstands for 30 minutes

Posted by Andy Petranek : Wednesday, Feb 07, 2007

Tweet

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!

Today's Workout
"Dave's Back..."
3 rounds for time
400m run
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

Tweet

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.

Today's Workout
For time:
400m run
50 box jumps
400m run
50 jumping pull ups
400m run
50 burpees