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Skill: Practice TGUP & Kettlebell Lifts
WOD: With a continuously running clock do one KB Swing the first minute, two Toes to Bar the second minute, three KB Swings the third minute, four Toes to Bar the forth minute… continuing as long as you are able.
Post number of minutes completed to comments.
Listen to the podcast: Robb Wolf’s podcast is now available on iTunes. Search for “Robb Wolf” or “The Paleolithic Solution” podcast on iTunes… or just click here to download and listen to the second episode: Paleolithic Solution – Episode 2
Happy B-Day, Brennan!
Begin with: 1000m Row (not for time, 20-24spm).
WOD: Deadlift 5-5-5-5-5
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Heather and The Bar
Skill: Handstand & Handstand Wall Runs (watch this youtube video)
WOD: 3 rounds for time of:
Overhead Weighted Lunges, 80 ft, 45/25#
Box Jumps, 24″ box, 20 reps
Burpees, 20 reps
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Things started so peaceful on our last hiking trip…
First Al was hiding behind the tree,
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then Anthony Skinned The Cat,
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and then came Carlos..
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and broke the apparatus…
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Skill: Kipping Pull-Up
WOD: (courtesy of CrossFit Calgary)
”Rhiannon”
Double unders for 10 minutes
Post reps to comments.
Reading Corner: 10 Steps to “Primalize” Your Pantry
Happy B-Day, Hiroshi!
Hiroshi and Linda, a few months back, practicing double-unders
How many do you think Hiroshi can do today in 10min?
Linda, Kris, Yinh, and any others who are running the Runyon 5K at the Yankee Stadium this morning, have a great run!
The Bumble Bee is back!
There is no class today, as we are hosting CrossFit Gymnastics Certification this weekend.
Reminder: Operation Pull for Hope is TODAY. The doors open at 4:30pm.
Skill: Rope Climb (5 ascents)
WOD: Push Press 3-3-3-3-3
Finish with the Test: Max Height Box Jump!
Scheduling Reminders: Tonight’s 8pm class is canceled. We are hosting CrossFit Gymnastics Certification this weekend so there is no class tomorrow morning.
Event Reminder: Tomorrow evening in support of the mission Hope for the Warriors Gillian is attempting 100 Muscle-Ups! Come over and join Gillian in supporting this great cause. The doors open at 4:30pm. If you can’t make it in person, watch the event via the live web feed!
Gillian and the crew. Do you think she’ll make it through 100 Muscle-Ups tomorrow?!?!
Reminder: There is no workout this Saturday as we are hosting CrossFit Gymnastics Certification. We are doing 5 days ON this week, so no resting today…
Skill: Practice Kettlebell lifts
WOD: Sandbag Mile
Finish with: Practice Muscle-Up. Are you ready for the Operation Pull for Hope?
Compare to 09/04/2009
Rotsen and The Plate
Did you register to do a Muscle-Up with Gillian this Saturday? Don’t have a Muscle-Up? No problem! We will have CrossFit Gymnastics expert Jeff Tucker onsite to help you scale it to your ability. We will also have special guests, bagpipes, anthem singing, raffle drawing and… Muscle-Ups!!!… SHOW YOUR SUPPORT AND ATTEND OPERATION PULL FOR HOPE
Watch the Video (posted on the main site today): Gillian Mounsey trains to benefit Hope for the Warriors - [wmv] [mov]
Skill: Muscle-Up
WOD: Front Squat 3-3-3-3-3
Finish with: L-Sit, accumulate 1.5 min
3-2-1-GO!
Skill: Sots Press
WOD: “3 rounds of Kelly”
3 rounds for time of:
400m Run
30 Box Jump, 24″ box
30 Wall balls, 20/14#
Finish with: Windshield Wipers
Reading Corner: How to Politely Pass on Dessert
J.P. and The Bar
Skill: Clean Progression Drills
WOD: Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups
Finish with: Skin the cat and Back Lever Progression
CrossFit Vs. Olympics … [wmv] [mov]
Rupa and the Clean
Come play or cheer up our guys in the game of football at 3pm at the Queens West Sportsfield.
Donna, upside down
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