For time:
Row 1000 Meters
50 x Jumping Pull-ups
Post time to comments.
Yes, you read it right.....
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August 2009
Monday, August 31, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
Oh My God.....
5 Rounds for time of:
10 x C2B Pull-ups
5 x Handstand Push-ups
10 x Toes-to-Bar
15 x Burpees
20 x Med Ball Cleans (20 lbs / 12 lbs)
Post time to comments.
What happens when you do a lot of Burpees? The bottom of your shoe gets a whole in it just like Dave's!
Thursday, August 27, 2009
The Ladder
For time:
Overhead Squat Ladder 1-15 (95 lbs / 65 lbs)
For the ladder you have to do each set without dropping the weight. In other words round one is one rep without dropping. You can rack between rounds on the back or in a rack. For round 2 you must do 2 reps without racking and so on. So for round 10 you must do 10 reps without racking the bar, round 15, is 15 reps without racking or losing the weight. Choose a weight you can do at least 15 reps in a row.
Post weight and time to comments.
The Press and Push Press...full extension! This is what you should look like at the top of the movement. Great job!!!
*** Check out the following article written by Laura DeMarco (14th overall in 2009 CrossFit Games) about how Nutrition has changed her training and her life. http://robbwolf.com/?p=710 ***
Wednesday, August 26, 2009
Condition
For time:
Run 5K
OR
Row 4000 meters
Post time to comments.
Max heads back to school today. Everyone at RARE wishes you safe travels and a great semester. It has been awesome training you brother!!!
*** Opinions Needed *** We have started a little journal called the "RARE CrossFit Chronicles". This journal will be one of our athletes perspective into their week long training at RARE CrossFit. We want you to go through what this person did, kind of in a virtual, story book way! The link is located under RARE CrossFit Information. Please post your thoughts and comments.
Tuesday, August 25, 2009
Double Pulls
Complete as many rounds as possible in 20 minutes:
25 x Double Unders
15 x Sumo Deadlift High Pulls (SDHP)
Post rounds completed to comments.
Monday, August 24, 2009
Saturday, August 22, 2009
Friday, August 21, 2009
Lunge
5 Rounds of:
10 x Alternating Barbell Lunges (each leg)
Post thoughts to comments.
WOW!!! That's what you were thinking when you saw this picture. A pregnant lady doing CrossFit...NO WAY! Absolutely, we train everyone from pregnant moms to elite triathletes. NO one is too good for CrossFit...trust us!
Thursday, August 20, 2009
Ab Presses
7 Rounds for time of:
20 x Presses (75 lb / 45 lb)
20 x Abmat Sit-ups
Post time to comments.
Bloody Hell!!! Your shins might look like this if you are deadlifting properly.
Wednesday, August 19, 2009
Boxes and Burpees
10 Rounds for time of:
24 x Box Jumps (24" / 20")
12 x Burpees
1 Minute rest between rounds
Post time to comments.
Debi showing flawless form on the cleans. Debi is a great triathlete and coach, what is helping her set PR's, CrossFit!!! If you are looking to better your running, biking, swimming, or just your overall level of fitness, check us out. We will fill your fitness prescription!
Tuesday, August 18, 2009
Drive
Front Squat
3, 3, 3, 3, 3
Warm up as necessary with lighter weight, then do the best you can.
Post loads to comments.
Monday, August 17, 2009
Swing Pull Under
Complete as many rounds as possible in 20 minutes:
20 x Kettlebell Swings
10 x Chest-to-Bar Pull-ups
50 x Double Unders
Post rounds completed to comments.
Saturday, August 15, 2009
Friday, August 14, 2009
Minute Thrusters
With a continuously running clock do one 95 pound Thruster the first minute, two 95 pound Thrusters the second minute, three 95 pound Thrusters the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
