WOD 2/21/14

Dynamic Effort Upper Body

Banded Bench Press 6×3 at 40% 1RM

Triceps Press on bench with bar 4×10

Then:

Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg

Buyout

Dumbbell Flies 3×12

WOD 2/20/14

Every 1 min for 10 mins: Clean & Jerk  90% 1RM Then: 3 rounds for time of: 1 Gasser 7 Push Jerks, 115/75 lbs 7 Toes-to-bars Then: Good Morning 3×20 Ok what do I say about being able to do dead hang pull ups.  I see too many never do anything  but kipping pullups.  Even…

Kettlebell WOD – 02/20/14

Today’s post is unrelated to our workout, but I’ve spoken with a handful of you guys and gals about pistol progressions, and here is the awesome article spotlighting pistols and how to progress into them by Karen Smith, Master SFG on the Girls Gone Strong site (these progressions also work for guys too!):  http://www.girlsgonestrong.com/exercise-spotlight-pistol-squats/ Happy Squatting!!…

WOD 2/19/14

Dynamic Effort Lower Body Pause Front Squat 7×3 at 70% 1RM (Please have your spotter count the 3 seconds.  Seems that the lifter ends up counting way too fast) Back Squat 3×10 Then: 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3×10 Bent…

Spend Saturday afternoon March 29 at CrossFit I35 with World Class CrossFit Games athlete Andrea Ager.

Spend Saturday afternoon March 29 at CrossFit I35 with World Class CrossFit Games athlete Andrea Ager. Andrea’s CrossFit competitive career has been stellar.  Here are some highlights of her career: 2011 Crossfit Open – 17th in Southern California 2011 Crossfit Regionals Team Competition – 2nd in Southern California 2011 Crossfit Games Team Competition – 5th…

Kettlebell WOD – 02/18/14

I get a lot of questions about how many reps should be performed in our kettlebell strength interval training.  And the answer is, it depends upon whether you are working grinds or ballistics.  Check out this great post by Delaine Ross, Senior SFG Instructor:  http://delaineross.blogspot.com/2012/04/grinds-vs-ballistics.html.  Applying the pricinples in Dealine’s post to our workout below,…