Mission of the Day, 11APR11

3 rounds for time and weight:
5 deadlifts
5 rounds of:
5 pull-ups
10 push-ups
15 squats

Mission of the Day, 8APR11

strength:

4 front squats

10 weighted ring dips
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4 front squats

10 ring dips

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4 front squats

10 ring dips

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4 back squats

10 ring dips

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4 back squats

10 ring dips

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4 back squats

10 ring dips

 

Then : Tabata Sprints

Practice!

Mission of the Day, 7APR11

For Time:
1 mile run
100 double unders
100 toes- to-bar
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Then:
Max height box jump build, with 3 meter handstand walks in between jumps.

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The Spring Into Lean Contest is well underway with 71 total competitors from every location! The smoke of burning fat plumes from the doorways, and while our own 23 competitors dial-in their nutrition for the prize, the overall energy in the air vibrates with the excitement that only serious progress can bring. A gym-wide aura of achievement has pervaded our ranks. I Like It.

We have a 100% success rate at our club. EVERYONE that has made a true commitment to our regimen, has had success.

6am class!

Jason (left) and Chad (right) pull some serious weighted chins-ups.

Mission of the Day, 6APR11

5 Rounds For Weight (work fast):

3 deadlift

10 double kettlebell press

10 weighted chin ups

Applied Strength – See post: http://crossfittucson.wordpress.com/2011/03/23/mission-of-the-day-23mar11/

Round 1 begins with max lifts. For round 2, reduce weight and go for max-reps. Continue using this same method to finish the remaining rounds.

For anyone that does not know their maxes and does not have a written record of their lifts, begin lifts with a medium weight, and increase weight each round finishing with maxes.

 

 

This mobility site is a goldmine of knowledge and information that all should study and use:

http://www.mobilitywod.com/

Mission of the Day, 4APR11

5 Rounds For Time + 3 Max Cleans:

3 Cleans

10 Clapping Push-ups

10 inverted row on rings

3 barbell roll outs

Mission of the Day, 1APR11

Group warm up:
Dynamic stretches and mobility as needed.

w/ LIGHT load

Low hang clean pulls x 10,

Hang power clean x10,

Front squats x10,

repeat with medium load @ 7 reps.

Todays Mission: 3 Rounds for time & weight:

*5 Front Squats (no rack)

10 reverse grip inverted ring pull-ups

20 pistols 10L+10R (partition as needed)

400 meter run

*Begin 1st round with a “medium-heavy” front squat. Increase load every round for a final working 5 rep max. Total time includes loading. Work fast.

Mission of the Day, 31Mar11

As many rounds as possible in 20 minutes:

25 full-range push-ups

200 meter run

25 chest-to-bar pull-ups

200 meter run

 

developing the push-up:

http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov

playing with push-ups:

http://www.youtube.com/watch?v=oQd7FZLKcUc

Mission of the Day, 30Mar11

3 Rounds For Time, Height & Max Deadlift:

5 Deadlift*

10 Box jump, set to a 10-rep-height max

10 Single arm kettlebell snatches 5L-5R  88lb/55lb*

* Begin the deadlift at a “perceived-medium-heavy” weight, and increase that weight every round for a working-5-rep-max on the last round. Be smart with your Kettlebell snatches. You should challenge yourself but do not work beyond your ability…Scale as necessary!

Leave us some feedback!

Mission of the Day, 29Mar11

Complete as many rounds as possible in 20 mins of:

2 Rope Climbs

25 v-ups

Row 250 meters

 

 

Mission of the Day, 28Mar11

3 Rounds For Time and 5 Rep-Max Back Squat:

Back Squat x 5*

Ring Dip x 25

200 meter sled pull 100lb/75lb

*Increase weight each round for a working 5RM. Total time includes loading.

“There is never an absolute answer to everything, except of course that you have to do your squats.” ~Rip