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Saturday, April 30, 2011

110430

Front Squat 5x3x83%

Push Jerk 5x2x75%


Rest 5 minutes


As many rounds as possible in 10 minutes of:

5 Pull-ups

10 Push-ups

15 Squats


Post loads and rounds completed to comments.






















http://www.primalbody-primalmind.com/radioepisodemp3s/gedgaudas050510.mp3


Friday, April 29, 2011

110429

Power Clean 1-1-1-1-1-1-1


Rest 5 minutes


Four rounds, each for time of:

Run 800m


Post loads and time to comments.

















"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]

Thursday, April 28, 2011

110428

Weighted pull-up 1-1-1-1-1-1-1


Rest 5 minutes


“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.


Post loads and time for each of the five rounds to comments.




















"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv]

Wednesday, April 27, 2011

110427

Deadlift 5x3x81%


Rest 5 minutes


Three rounds for time of:

30 Kettlebell Swings, 2 pood

30 Burpees

30 Sit-ups


Post loads and time to comments.














"Annie Comes to Mike's Gym: Part 1" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv]

Tuesday, April 26, 2011

110426

Hang Power Clean 1-1-1-1-1-1-1


Rest 5 minutes


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

















"Working Handstand Push-up Negatives" with Jeff Tucker by Again Faster Equipment - video [wmv]

Monday, April 25, 2011

110425

Shoulder Press 3-3-3-3-3 reps

Back Squat 2-2-2-2-2 reps



Rest 5 minutes.



"Grace"


Clean and Jerk 135 pounds, 30 reps


Post loads and time to comments.

















"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journal preview video [wmv] [mov]

Sunday, April 24, 2011

110424

"Elizabeth"


21-15-9 reps of:

Clean 135 pounds

Ring dips


Post time to comments.
























"Chains, Pull-ups and Pat Sherwood" with Dave Castro - video [wmv] [mov]

Saturday, April 23, 2011

110423

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips


Post time to comments.






















"The Winter Break Road Trip: Parts 5-7" with Austin Malleolo and James Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Friday, April 22, 2011

110422

21-15-9 reps for time of:

95 pound Snatch

Chest to bar Pull-ups


Post time to comments.



















"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

Thursday, April 21, 2011

110421

Three rounds for time of:

Run 800 meters

50 Deadlifts, 1/2 bodyweight

50 Sit-ups


Post time to comments.






















Coach Mike Burgener with Spencer Hendel by Again Faster Equipment - video [wmv] [mov]

Wednesday, April 20, 2011

110420

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders


Post time to comments.
























"Going Beyond the Swing: Part 1 - The Arm-Bar Stretch", with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Tuesday, April 19, 2011

110419

Deadlift 1-1-1-1-1-1-1 reps


Post loads to comments.






























"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journal preview video
[wmv] [mov]