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5 rounds for time of:
10 pull-ups
15 burpees
20 boxjumps 20"
25 wallballs 20/14#
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Yes ladies and gentlemen, that is Fraser performing a snatch during yesterdays workout. Nice job Fraser!
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A new spin on the genius of Mark Rippetoe.Do one snatch on the minute for 30 minutes
Stay with the same weigh all the way through.
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Jrap gets a muscle-up....Finally!
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Cheryl Haworth was a 2008 Olympian for weightlifting. She is the guest coach for the clinic this Saturday. She will be covering the Clean and jerk and snatch as well as lifting stradegies for competitions. Cheryl will also be snatching David and she is going to clean and jerk Randy. Don't miss it. So get signed up now!
3 rounds for time of:
Run 400
15 pull-ups
20 goblet squats 24/16kg
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Don't forget about the Olympic eightlifting clinic this Saturday. 2008 Olympian Cheryl Haworth will be a special guest. The clinic is going to cover lifting in a competion setting as well as technique for the clean and jerk and snatch. Sign-up under Upcoming Events
Bottom to bottom Tabata Squats
Do eight air squat tabata intervals. Rest only in the bottom.
3 rounds for time:
7 deadlifts 135/90#
7 hang squat cleans 135/90#
7 push jerks 135/90#
Run 400 meters
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Clean and jerk
1-1-1-1-1
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Sometimes we run out of equipment and you just have to improvise.
AMRAP in 20:00 of:
5 pull-ups
10 push-ups
15 squats
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Rosanne squats 205#
Yesterday 32 people did the squat workout. 28 of them PR'd. Yeah, I think it's working. Nice job everyone.
Tim, still trying to fly.
Squat
1-1-1-1-1
then 12-9-6 @ 66%
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21-15-9 reps for time of:
Clean 135/90#
Ring dips
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Tim at Saturdays Kettlebell Challenge
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The November Affiliate Weightlifting Meet is coming up fast. We have a pretty good team already signed up. If you would like to compete it is time to get in to the Olympic weightlifting classes at 6:30 every night. Even if you are not interested in competing being proficient at the Olympic lifts will make you a better CrossFitter. Nothing develops athletic ability better than the clean & jerk and the snatch.
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
