19 Jul 2012
Respect the unitard
You can find some amazing old time strong man feats here
Here is a great TGU step by step how-to by Mike Roberston.
Friday’s Skill/Tech/Strength Element:
6 Turkish Get Ups – alternating, 5 working sets
Friday’s Workout:
100 Swings/100 Burpees – mix and match
Saturday’s Post
Win your Wife’s weight in Beer. Awesome, just…awesome
Saturday’s Skill/Tech/Strength Element:
No Kip Ring Dips w/ a 3sec pause at the bottom, 5 sets
Saturday’s Workout:
In Teams of 3 or 4
2 km Row – 1 rower per team (coach, set the rowers up in the shallow end)
25 Bear Crawl Relay (20m – 1 length of gym), hand tag required
400m Man Carry/Wife Carry, athlete can not advance unless carrying or being carried by another teammate.
A
18 Jul 2012
Thursday July 19
Today’s PreWarmup:
Spend some time mobilizing your ankles or hips. They do a lot of work for you. Give them some love.
Today’s WarmUp:
2 Minute Squat
Samson Lunge 1 length of the gym
5 Rounds
Today’s Skill/Tech/Strength Element:
Hang Squat Clean 3, 3, 3, 3, 3
Today’s Workout:
8 Power Clean (135/85lbs)
12 Wallballs (20/14/12lbs)
5 Rounds
Andy, Quin and Dan
Amanda, pictured left, retires the undefeated 7am ArmWrestling Champ
17 Jul 2012
So you want to do an Iron Cross
Support
Position 1
Position 2
Position 3
Today’s Skill/Tech/Strength Element:
A1. Iron Cross Progression holds (elbows straight), 6 seconds, 6 sets
A2. Handstand Facing the wall (or open floor handstand), 30 seconds, 6 sets
Today’s Workout:
Mary
5 Handstand Push up
10 Pistols
15 Pullups
Rounds in 20 min
A
16 Jul 2012
London 2012 is 10 days away!
Friend of Crossfit Vancouver and Canada’s best lifter/Olympic Medal hopeful, Christine Girard, finishes a Snatch Pull
Today’s Skill/Tech/Strength Element:
2 Snatch Pull (15-30lbs heavier then power snatch)
10 sec rest/strip weight
1 Power Snatch – No press outs
Today’s Workout:
10 Power Snatches
10 Overhead Squats
5 Thrusters
2 min Rest
4 Rounds
Normals: 95/65lbs; Heroes: 115/75lbs; SuperHeroes: 135/85lbs
Subtract rest time from total time for your leader board score.
A
15 Jul 2012
Don't make Sheppy cry
Today marks the half way point of our 6 week Hang Squat Clean focus.
I think we could have done a better job explaining this protocol when we first rolled it out 3 weeks ago. Our intension was to get folks to start out sub maximally, and give them two touches of this movement a week for six weeks. The goal was to add a little weight each week, and by weeks 5 or 6 approach a new PR.
The reason for all of this volume at sub maximal loads is to give our athletes a chance to practice, learn, and refine the hang squat clean without worrying about surviving the lift. A lot of heavy sloppy reps will only cement poor movement patterns into your CNS. Poor movement patterns limit your top end…and that makes Sheppy cry…and that makes Tbear cry. You don’t want to see Tbear cry.
So, if you started off a little aggressive, and the end of week three found you near your limit, just start a new wave like the example above (represented in green). Wave two should start a little heavier then wave one, and we hope will end a little heavier as well. Keep it pretty.
Today’s Skill/Tech/Strength Element:
3, 3, 3, 3, 3 Hang Squat Cleans
Today’s Workout:
100m Sprint – 50m out, 50m back
Rest approx 2 min.
4 Rounds
Fastest round of the day takes the leaderboard
A
