Warm Up B
WOD: 3 Rounds for time of—-
5 Bodyweight Power Cleans (scale to 75% or 50% if needed)
10 Chest to Bar Pull Ups
15 Burpies
CrossFit Simi Valley - video [wmv] [mov]
2009 CrossFit Games Canada West Regional Qualifier Day 2 - video [wmv] [
WOD:
Front Squat: 5 - 3 -3 - 3
Press: 5 - 3 -3 -3Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090128.
CrossFit Certification Training Staff Summit
Looking for something different to help you eat right? Most energy / protein bars are glorified candy bars loaded with sugar. Heather Bars are a great way to bring your nutrition into focus. We will have a supply of Heather Bars this week. See Anthony to try one.
www.heatherbar.com
CFRL T Shirts in all sizes are available now in white, black and grey for $20 each or 2 for $35.
WOD:
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Compare to 071113.
Tell your friends….Starting June 1st CFRL will be offering 2 weeks of FREE training. For the entire month of June new prospective members can chose two weeks and train for FREE.
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090303.
CrossFit Trainer’s Seminar, Golden Colorado
Ass Whooping Chronicles: CrossFit Pittsburgh Part 1 - video [wmv] [mov]
Ass Whooping Chronicles: CrossFit Pittsburgh Part 2 - video [wmv] [mov]
Warm Up:
2 400 meter hard runs with a 1:1 work/rest ratio.
“What in the name of Pukie does that mean Coach?”
You will rest for the same amount of time it took to run the first 400, then you run the second. Run hard sissy’s.
then continue your warm up by practicing handstands for 5 minutes.
The WOD: Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
Finishing the Extension, Mike Burgener - video [wmv] [mov]
The amazing documentary about Crossfit “Every Second Counts” is now available!!!!!
Every Second Counts” Now Available! - video [wmv] [mov]
“Grace”
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080918.
Lance Corporal Brown, USMC 2nd Battalion 7th Marines
Welcome back to to the Box CCSO SWAT, enjoy your training and make yourself at home.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090209.
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080508.
Shoulder Impingement by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Congratulations to Rob and Jason on their completion of Robb Wolf’s Crossfit Nutrition Certification. Stay tuned, I’m sure the new Nazi’s of Nutrition will be anxious to share.
Thank you Coach Hosarelli for doing an amazing job running the box while we were gone. It couldn’t have been done without you.
The WOD:
4 Rounds for time of…..
7 Burpees
7 Box Jumps
7 Dumbbell Cleans (m-55 w-25)
“The Zone: Accuracy and Precision” by Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]
The Police Unity Tour has ended and we fulfilled our duties with strength and honor. After attending the candlelight vigil we met Suzanna Widman, the wife of slain Ft. Myers PD Officer Andrew Widman. We shared a few moments with her at the memorial and presented her with the bracelets we wore in rememberence of her husband.
….and Coach Bob and Sgt. Daren Larson provided a little comic relief later that evening by reenacting their favorite amusement park ride….Tower of Terror!!!!
