5 rounds
10 pull-ups
20 double-under

 Ok, so watching double unders may rate up there with watching paint dry, but 225 in a row is impressive none the less.

 Another Brilliant Scientific Study on Obesity. Enjoy

3 rounds for time of:
8 deadlifts 300/195#
Row 500

Yesterday's NASCAR style workout

Article:  Fat is the sixth Sense.
More brilliant scientific research done to find out why there is an obesity epidemic. The most brilliant minds in the scientific world still can't figure out that there is no mechanism in the human body that makes us fat from eating fat and yet they persist 

AMRAP in:
5:00 broadjump burpees
Rest 1:00
5:00 walking lunge steps
Rest 1:00
5:00 walking push-ups


 

Snatch
3/2:00x8
Use 80-85%

This is one of my favorite workouts. It is a good lifting workout and the volume and timed set adds a little bit of a cardio challenge to it as well. The 2:00 interval seems to keeps you just fatigued enough to force yourself to use good technique. It is a great beginner workout, as we constantly see athletes adding weight as the sets progress and end up doing their previous 1RM for triples. For more advanced lifters the timed set forces quick recoverery when lifting heavier weights. 

Wednesday is the deadline for signing up for the Mile High Sprints. If you haven't registered get it done ASAP

In teams of 4
Row 4000 meters
100 thrusters 135/95#
100 deadlifts 225/155#
3 people working at a time 

 

Amrap in 10:00
3 S2O 155/100#
6 clapping push-ups
9 goblet squats 24/16

It says S2O but you really want to make sure you do a quick jerk and re rack to the shoulders on these. Pressing or push pressing is really going to fatigue your shoulders and triceps and it is really hard to cheat a clapping push up, plus you risk falling on your face. We are going to play around with the clapping push up as a way to develop push-up strength in workouts. Everyone can do nice legit push-ups until their heart rate starts to rise and then it gets ugly. The CrossFit Games push-up is crap because EVERYONE cheats and starts snaking reps. Nobody ever seems to know where their chest is when doing the chest to floor type, so we aregoing to use a clapping push up as the rx'd standard for push-ups for a little while.
You all know how to jerk. Question is can you still jerk when under stress and fatigue? Sometimes the point of training is not to see how hard you can go but can you make your body do the things it needs to do to be more efficient so you can go faster.


Greg. 405x5

Deadlift 5-5-5-5-5
Press 5x3 @ 85%

 
The press is a valuable exercise that we don't do too much because it's not as sexy as the push press or jerk but it needs to be done. 

For anyone interested in erging; the rest of January we have a rowing class at 6am. That program will expand in February in the new space.

5 rounds for time of:
15 pull-ups
15 boxjumps 20/24"
15 wall balls

 

Do one squat clean every minute for 20:00
Try to use 90% of your 1RM

20 just like this 

New York Times Article: How Yoga can wreck your body.

3 rounds for time of:
30 box jumps 20"
30 KB swings 24/16kg
30 push-ups

Anyone wanting to do the Mile High Sprints get registered this week. To do so you must go to Regatta Central and click on the "join" button to create a free account. After that select the Mile High Sprints as the event to register for. Register as an anthlete for Flatiron CrossFit Strength and Conditioning and then pick the race(s) for your age and weight. The 2K is first and then there is a 500 later in the day if you would like to do both. Let me know if you need any help.

 

For all you five fingers lovers out there....Vibram has teamed up with Crocs and Uggs to offer the latest and greatest in exercise footwear. Way more stylish then just the plain old five fingers