Posted by Andy Petranek : Monday, Feb 26, 2007
Any way you cut it, John Burch (pictured) is flexible! Just ask Shannon... it was hard for her to push his leg up high enough for an effective stretch!
5 rounds for time of:
95lb Overhead Squats
- Scale the weight so that you are using as much weight as possible and still able to maintain perfect form in each squat.
Posted by Andy Petranek : Friday, Feb 23, 2007
Thursday night was the first of our MMA series of seminars during which we taught some basic kickboxing and grappling techniques. Of course the evening wouldn't be complete without a workout, so we finished with a bang - an MMA workout, CrossFit style! Thanks everyone for coming! For those of you that missed it, watch our schedule of upcoming events - more to come!
5-4-3-3-2-2-1-1-1 Front Squats.
- this is not for time. Going for max load.
Posted by Andy Petranek : Thursday, Feb 22, 2007
Nicole demonstrates both a great false grip AND the height / position required for a muscle up. In this photo, she is just about to throw her chest forward over her hands and press up to a muscle up.
4 rounds for time of:
20 broad jumps
20 push press (1/2 bodyweight)
Posted by Andy Petranek : Wednesday, Feb 21, 2007
If you regularly do squats, try them on one leg. They're called "pistols". Start like Chris and Shannon demonstrate - with a box, bench, or chair under your butt. As you get better and stronger, get a smaller box until you're getting all the way to the floor with no help!
12-11-10-9-8-7-6-5-4-3-2-1 push ups
Between each set - 4 "L" Pull Ups
Posted by Andy Petranek : Tuesday, Feb 20, 2007
No, I'm not talking about a golf or tennis swing, rather you PULL UP swing. Notice in the picture the distance Eric's shoulders are out in front of the pull up bar. This is essential to developing power for a kip.
5 rounds for time:
3 x Rope Climb (12 ft)
15 Thrusters - 75 lbs
- Goal is to use no feet for climbs. Start each climb from a seated position.
Posted by Andy Petranek : Monday, Feb 19, 2007
Hanging from a pull up bar with absolutely straight elbows is one of the keys to shoulder flexibility AND a good kip. Practice just hanging from a bar and when you do knees-to-elbows, don't bend your elbows.
1-2-3-4-4-3-2-1 weighted pull ups
between each set do 10 push ups
- choose a weight for pull ups that makes it difficult to do 1-2 reps