Saturday, July 30, 2011

110730

skill work:
snatch progressions - 1 hour
http://www.youtube.com/watch?v=7h4r8tWGAKM
http://www.youtube.com/watch?v=HWtW4xLLOLY&feature=player_detailpage
http://www.youtube.com/watch?v=CI-IV1uw7KY&feature=related

2011 Reebok Crossfit Games - day 1 replay:
http://espn.go.com/espn3/player?id=221476&league=CrossFit%20Games&size=condensed

Thursday, July 28, 2011

110728

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:

pull-ups
box jumps, 24"
kettlebell swings, 24kg/53lb

scott 7:41
anaida 9:49 (18" box; 30lb kb)

Wednesday, July 27, 2011

110727

10 min AMRAP

nikki: 7 rounds + rows + push-ups
________________________________

10 min AMRAP
10x kettlebell swing, 32kg/2 pood (http://www.youtube.com/watch?v=rJqPgV681Hg)

scott: 6 rounds + hspu + kbs



Monday, July 25, 2011

Friday, July 22, 2011

Tuesday, July 19, 2011

110719

4 rounds for time:

run 400m
25x deadlift, 135lb

scott 10:59
anthony 17:20
anaida 14:50 (65# DL)

Monday, July 18, 2011

110718

as many rounds as possible in 15 min:

1-hand kettlebell overhead walk, 50lb - 50 yards (http://www.youtube.com/watch?v=XmbvDWVfIso)

scott 11rds + kb walk
anthony 10 rds (mod. dips)
anaida 10 rbs (20#kb; mod. dips)

Sunday, July 17, 2011

110717

"Tabata This!"
http://media.crossfit.com/cf-video/CrossFitLA_TabataThisWOD.wmv


Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "meters".


scott: 85m, 18, 5, 8, 11

Friday, July 15, 2011

110715

for time:

run 800m
then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of
thrusters, 95lb/45lb (http://www.youtube.com/watch?v=4OhqIGYqELk)
kettlebell swings, 32kg/30lb (http://www.youtube.com/watch?v=rJqPgV681Hg)
then run 800m

scott 18:04
anaida 20:56

Tuesday, July 12, 2011

110712

AMRAP 12 min


scott: 9 rounds + 5 pull-ups
anaida: 8 rounds + 5 pull-ups & 6 push press (45# push press, scaled pull-ups)

Monday, July 11, 2011

110711

21, 15, 9 rep rounds for time:

sumo deadlift highpull, 135lb (http://www.youtube.com/watch?v=MTafqGjSeXk)
ring dips (http://www.youtube.com/watch?v=DHTAAutmlJY)
box jumps, 24" box (http://www.youtube.com/watch?v=UweKybOuivA)

scott 7:22
anaida 6:09 (30# kb-sdlhp; parallette dips)

Thursday, July 7, 2011

110707

for time:

run 800m
20x cleans, 135# (http://www.youtube.com/watch?v=46cCnuFPG8w)
run 400m
20x cleans, 135#
run 800m

scott 13:31
anaida 15:15 (45# clean)

Sunday, July 3, 2011

Friday, July 1, 2011

110701

complete for time:

run 800 m
30x dumbbell clean and press, right arm, 50lb
30x dumbbell clean and press, left arm, 50lb
run 800m
 scott 11:47