Monday, January 25, 2010
Some of you may have noticed some interesting new equipment lying around the gym and maybe even some interesting applications of some old equipment. John has been reading and getting some new ideas for training. Here, Jen S. is doing box squats with some heavy chain. The idea behind this comes from Westside Barbell (although I am sure they got it from somewhere else as well). Essentially, as Jen descends onto the box, the load from the chains is diminished, allowing her to be more explosive out of the bottom. Look for more things like this to pop up in the programming.
Workout of the Day
Front Squats
10×2 @ 50% of 1RM with 45 seconds rest between sets.
Followed by
21-15-9 Reps for time of:
Push Press (75/ 55)
Box Jumps
Kettle Bell Swings
Sorry to miss you all this morning! My cold of last week has turned into a sinus infection. I spent yesterday on the couch watching the Natl Dog Agility Championships on tv. I took Nyquil before bed and had these wacky dreams that we had to do the dog course as our Crossfit workout (tunnels, hurdles, etc). Future ideas for workouts?...
— Pam Motley · ∞
get better soon, pam! #65 FS; 7:47-bonking. is. no. fun.
— stephanie · ∞
7:22, #85 FS.
Pam, sorry you feel bad! But at least you were productive yesterday! I know I’ve learned a lot from our agility dogs! Get better soon!
— JOE C · ∞
FS #85, Somewhere in the 7 or 8 minute range.
Pam, hope you feel better to join us this week.
— Kelly Beery · ∞
80lb FS, 6:51, 55lb KB
Pam… weren’t we just talking about the Warrior Challenge?
— Kelly B · ∞
or Dash.. whatever….
— Kelly B · ∞
80lb FS; 8:10
— Jen H. · ∞
8:35 as Rx/55#FS
— caitlin · ∞
65# FS; 7:38
— Marni · ∞
6:19, 75#FS
— Tracy · ∞
55# FS and 8:19
— Iraida · ∞