Friday, 26 March 2010
One method of scaling the Handstand Push-up is to use your feet on the bar to help you with balance. Jake is doing a great demonstration. For more variations, visit the CrossFit Exercise Section videos.
Warm-up:
Run 400 meters
3 rounds of:
10 Overhead Squat with PVC
10 Knees to Elbows
10 Ring Push-ups
100 Jump Rope Single-unders
Run 400 meters
Workout:
10 minutes of Handstand push-ups (as many as possible)
5 minutes of Air Squats (as many as possible)
2 minutes of Pull-ups (as many as possible)
1 minute of Push-ups (as many as possible)
Add together the total reps that you complete in the allotted time.
This workout is from CrossFit.com on 20100129.
Thursday, 25 March 2010
Here is a picture from the archives of John M getting down with his back squat. Can you get him back into CrossFit? Is it scheduling or time or both that keeps people away?
Warm-up:
3 rounds of:
10 Kettlebell swings
5 reps of Muscle-up Practice
Row 500 meters
1 Rope Ascent
Then run 400 meters
Workout:
Back squat 1-1-1-1-1-1-1 reps
This is a chance to test your 1 rep max. If you exceed your max in the 5th or 6th rep you can either prove it or finish the workout there. As always, if you fail a rep, that counts.
This was taken from CrossFit.com on 20100129
Bug!
Sorry all! I caught a stomach bug and I don’t want to pass it on, so I can’t teach this afternoon. I hope that this day finds everyone doing well!
Coach Bean
Wednesday, 24 March 2010
We will have a class on the Snatch Balance and it’s importance at the gym at 1600. After that we will review the Handstand and if time allows Double-unders. I hope to see you there!
Tuesday, 23 March 2010
Chris showing us what a full extension looks like before catching the Clean
Warm-up:
Row 500 meters
3 Rounds of:
10 Push-ups
10 Pull-ups
10 Abmat Sit-ups
10 Air Squats
Row 500 meters
Workout:
Clean, 1 rep max
Bench Press, 1 rep max
Overhead Squat, 1 rep max
This is done exactly like the CrossFit Total; you have an opportunity to warm-up with a few light reps of the movement, then you have three chances at your one rep max. If you PR with the first lift, call it good. Add up the total of all three successful lifts (the Clean, the Bench Press and the Overhead Squat) to get your total.
This workout is from CrossFit.com 20100126
