Why do we ask you to push your knees out? To activate the glutes...... http://www.youtube.com/watch?v=xvutyUKHvSA&feature=related  W.O.D. A)Back Squat; 3-3-3+++ ; Rest 3; 70%, 80%, 90% (of your 90% 1 RM)  B)Bulgarian Split Squat@2121; 4 sets x 10 reps; Rest 2  Movement Prep: For Time: 10-9-8-7-6-5-4-3-2-1 Ball Slams 30#/20# Push Ups Toes To Bar (sub Hand to … [Read more...]

Please bring a Stopwatch and help the Cause!   Weight training and aerobics....Thanks Lance http://well.blogs.nytimes.com/2012/05/02/mixing-weight-training-and-aerobics/  Intervals 3 sets: 12 Push Press (Tough load 60-70 % 1RM) Bench Press for John Crisbens and Heavy swings for others Row 200/Run 250 20 Air Squats A.F.A.P. Rest Time individualized   3 … [Read more...]

  AMRAP 18 5 HSPU 20 Air Squats 20 Du's 250 M run ------------------------------- Jeremy 6 9/10 Galo     6 3/4 Travis  6 Jolene  6 Dimetry  5 1/4 Mayur Jennifer  6 1/4 Tracey      6 Lindy        5 Laura M   6 3/4 Katie         5 Pilar         6 Cherstin   4 Tracey      5 Joyce        3.5 Mike     … [Read more...]

http://npofoods.com/news/feed-lot-vs-grass-fed-and-e-coli-you-decide/  A) Back Squat 5-5-5+ ; Rest 2-3; 65%, 75%, 85%, of 90% 1 RM  B) OHS 5-5-5+; Rest 2-3; 65%, 75%, 85% of 90% 1 RM  Movement Prep For Total Reps and Meters: 2 Minute Row for Meters Rest 1 2 Minute DU’s for reps (sub ball slams 30#/20# and multiply x 2 ) Rest 1 2 Minute Burpees For Reps Rest 1 2 … [Read more...]

  What’s Your goal?...we will be asking you to post on board next week http://library.crossfit.com/premium/pdf/CFJ_Amundson_Goals.pdf?e=1335796592&h=2dfb998b6fadddd4b57c9ddf495148bc  W.O.D. Intervals 5 x 500 Meter Row or 5 x 500 Meter Run 2:30 Rest between Post Time per … [Read more...]

    Why would you Kip before you deadhang? http://whole9life.com/2009/03/got-pull-up/  W.O.D. A) Press 5-5-5 65%, 75%, 85% of 90% 1 RM; Rest 2-3 B) Ring Dips @ 20X0; x 10; Rest 2 Minutes between; x 4 sets Movement Prep 5 Rounds for time: 10 KB Snatch 55#/35# from the deck (5 each hand) 10 KB swings 55#/35#  10 Box Jumps … [Read more...]

  Tuesday May 1, 2012 Sleep and possible connection to weight gain.. Quick Tabata air squat and DU warm up for 8 sets: 10 Minutes to complete: “Mini Flight Simulator” DU’s 5-10-15-20-25-30-25-20-15-10-5 Must break after each complete set...if you break during set...start over. Rest 5 1 burpie 10 wall balls 20#/14# 2 burpies 10 wall balls 3 … [Read more...]

            Grown Up Thinking OPT’s article on Omega’s 3 Vanishing from our feedlot’s... Grown Up Thinking-2 A) Hang Power Snatch x 1, Power Snatch x 2, Squat Snatch x 3 ; (Focus on Technique not load) B) Snatch 3-3-3-1-1-1; Rest as needed Between Movement Prep: For Time: Row 500/Run 500/ Air Dyne .8 35 Push Ups (Hand … [Read more...]

Congrats to Katie Garces and Julie Saenger on scoring their first Chin Up!!!! Today starts the 2012 CrossFit Regional Workouts  W.O.D. A) Take 12 Minutes to work up to a tough single in CGDL (NOT A 1RM Mahoneeeeeeey) 10 Rounds For Time: 3 Deadlifts @80-85% 1 RM 6 Burpees 9 Toes 2 bar __________________________________________________________________________________ … [Read more...]

12 Tips to improving Chin Ups W.O.D. Run 400 30 Rounds: 1 Pistol Left 1 Pistol Right (Sub Air-squats x 5) 1 weighted dead hang Pull Up (goal is 33% x BW (Men) 20% x BW (Woman)- SUB/Scale will be individualized. 1 Pull up with extended negative Run 400 ____________________________________________________________________________________________ Name         … [Read more...]