Michael Johnson World Record Holder at 400 Meters

CrossFit I35 WOD 9/18/14

Strength/Skill Jerk from Racks 12×1 @ 70% to 90% (absolutely no misses) Then: 21 deadlifts 225/155 400 meter run 15 deadlifts 400 run 9 deadlifts 400 meter run Buyout Javorek Complex #2 3 Rounds of the following without setting the bar down 3 Upright Rows 3 Muscle Snatch 3 Thrusters from the back rack 3…

Kettlebell Class – 09/16/14

I know we’ve got a handful of members who are having some shoulder issues.  Come out to tomorrow’s bell class, we’ll be doing most of these key exercises for the shoulder:  http://breakingmuscle.com/kettlebells/how-to-optimize-shoulder-health-with-kettlebells   Bell Class 9/16/14 Warmup 2x each side: Snatch > ½ TGU (down) > ArmBar > Press 2x > ½ TGU (up) >…

wintericegames.com

CrossFit I35 WOD 9/15/14

Today is day 1 of a training cycle building towards the Winter Ice Games on December 5,6 and 7th. Strength Squat 3×5, 65,75,85% Then: 3rft 20 wall balls 12’/10″ targets w 20/14 balls (yes I know we don’t have 12′ targets.  just imagine they’re there) 20 chest to bar pullups Buyout 4×15 straight leg ghd Rx…