Posted by Andy Petranek : Monday, Apr 02, 2007
There's always something more to learn when Coach Burgener is teaching Olympic Weightlifting!
4 rounds for time:
5 pull ups
15 kettlebell swings
20 push press with 1/2 bodyweight
Posted by Andy Petranek : Friday, Mar 30, 2007
Geoff demonstrates good form in a front squat. One thing he could improve - raising his elbows higher as he lowers into the down position so that the bar remains "racked" squarely on his shoulders.
Did You Know?
21-18-15-12-9-6-3 rep rounds of:
Back squats (95 lbs)
Shoulder press (95 lbs)
Posted by Andy Petranek : Thursday, Mar 29, 2007
Sydney ( 3 yrs old) demonstrates how low she can go!
10, 1 minute rowing sprints
rest interval - 1 min
- go for max distance on each interval
Posted by Andy Petranek : Wednesday, Mar 28, 2007
Fight Club is Wednesday night at 6:30pm. Its a class where you'll learn some things about fighting (kicking, punching, wrestling, grappling) and then get a chance to apply it in a CrossFit workout.
150 Wall Ball shots for time
- 20 lb ball
Posted by Andy Petranek : Tuesday, Mar 27, 2007
You don't have to run lots of miles to get faster or stronger running... Just add squats!
Posted by Andy Petranek : Monday, Mar 26, 2007
Brent shows how "easy" the first 20 seconds of L-sit can be... it gets very hard, very fast!
3 rounds for time:
90 sec L-sit
14 windmills (1/4 bodyweight dumbbell)
14 thrusters (use 2 of the same weight dumbbell you used for windmills)