Cleared for take off.
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Complete 8 reps:
40 yard prowler push w/ 180 lbs
Rest 90 seconds between efforts
2014 01 22
For those of you who watched the Seattle Seahawks vs San Francisco 49ers how do you feel about Richard Sherman’s interview. Was he being cocky, classless, and just making a fool of himself? Or was what you saw raw emotion from one of the greatest moment of his playing career, and helped send his team to the Super Bowl the epitome of his sport. This interview was probably minutes after this play. In a later interview he was very calm. Here is one person’s take on it along with a video of the interview 22 Brief Thoughts About That Richard Sherman Interview. What are your thoughts?
Deadlift 5 RM (add 10 lbs to last workout)
Deadlift 3 RM
CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
2014 01 20
All 4 Platforms finished and in their place.
Press 3×5 (add 2.5 lb to last workout)
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Complete 12 rounds of:
Squats – 2 reps
Burpee Box Jumps w/ 20″ box – 3 reps
Rest 45 seconds between rounds.
* Amateurs – Use your last set of completed 5 reps from last week.
* Collegiate & Professional – 75% of 1 RM
* For burpee box jumps, perform a burpee and jump up on the box landing in a good athletic position. Step down and repeat two more times.
2014 01 19
2014 01 19
Jack finally able to put some weight on his Sqwatzz
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Snatch 5×2 @ 90% of 2 RM from Dec 24, 2013
Complete 8 rounds:
Row 250 meters
*Rest 30 seconds between efforts
Complete as many rounds as possible in 8 minutes of:
155 lb Power Cleans to Push Press – 5 reps
Dips – 5 reps
2014 01 16
Carm digging in on the last round of Religion 3.0
Squat 3×5 (add 5 lbs to last workout)
Squat 1 x 3 (add 5 lbs to 3 RM from Dec 26)
50 Banded Good Mornings
Volkswagen
21, 15, 9 reps:
Bench Press @ Bodyweight
Pull Ups
Compare results from 10.04.13
2014 01 15
Don’t forget that you all are awesome.
Deadlift 5 RM (add 10 lbs to last workout)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap
2 pood Russian KB Swings – 150 reps
Toes to Bar – 50 reps
*Can be broken into any combination of reps or sets.
2014 01 14
How many times while watching some sort of sporting event or seeing someone do something said to yourself “Oh I could do that” or “That doesn’t look that hard.” Even better how many times have you heard someone else say a similar statement. Perhaps about Crossfit. I am sure the people in this video thought the exact same thing to themselves. This guy has obviously spent a lot of time working on his craft, and you can see how much he has mastered it compared to everyday people.
Press 3×5 (add 2.5 lbs to last workout)
Press 3×5 @ 90% of 5 RM from last Monday
“Religion 3.0”
Complete 5 rounds:
Front Squat – Max reps
Lateral Plyo Skier Hops – 20 reps
*All levels use use bodyweight for front squats
2014 01 12
2014 01 11
Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Clean 2×2 @ 80%, 3×2 @ 90% of 1 RM
Complete 7 Rounds:
False Grip Pull Ups on Rings – Max Reps
Hollow Rocks – 10 reps
Rest 5 minutes…
For time:
50 lbs Ball Slams – 100 reps
2014 01 10
