December 2011

Clean and jerk From Wikipedia, the free encyclopedia WOD: Part 1: Clean & Jerk progressions. Part 2: Clean & Jerk. 15 min to work up to solid heavy single. Part 3: 80% of that 5×1.

Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency. CrossFit Rowing Trainer Course: Technique Mobility: Hammer the hammies: Row Prep. WOD: Row max distance for each time. 2 min on, 2 min rest 4 min on, 4 min rest 6 min on, 6 min rest 8

REMINDER: We will be CLOSED Saturday Dec.17, due to Shaun & Jenna attending an olympic lifting seminar in Ft. Wayne. DO YOUR MOBILITY- there NEVER is a day off! WOD: GOAT (weakness) Pick 1 Strength GOAT (Shoulder Press, Backsquat, Deadlift) & 1 Body Wt./Gymnastics GOAT (pushup, squat, pullup, dip, hspu, burpee) 20 min. Clock: on

“Language” with Greg Amundson by Again Faster Equipment – video [wmv] [mov] WOD: AMRAP 15 min: 200 m. Run 20 box jump (20,24”) 20 pullup 415 Competitor: Row or Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on Perform each set at just short of maximal effort.

Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold Coast, February 3rd through 5th – video [wmv] [mov] WOD: The Ensign Complete as many rounds as possible in 3 minutes: 3 Power Clean (105,155#) 6 Push Ups 9 Air Squats / 9 Ring Dips *Perform Air Squats on Rounds 1, 3, 5 and Ring Dips

“Without rest, a man cannot work; without work, the rest does not give you any benefit.” – Abkhasian Proverb WOD: ‘Jackie’ 1000 m. Row 50 Thrusters (30,45#) 30 pullups (compare) 415 Competitor: Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1″,

Congrats on the big win by the Hoosiers against #1 Kentucky on Saturday night! Winning shot “If winning isn’t everything, why do they keep score”? Vince Lombardi WOD: Part 1: Bench Press. 10 min. to reach a heavy single for the day. Part 2: 80% of that. 3×3 Part 3: 10 min. Double-under work. Flight

Power of TeamWork In Crossfit, you are never “alone”. You always meet others that are ready and willing to give it their all each day! No one shows up to class and tries to talk on their cell phone while working out. In CrossFit, there is no time or room for slackers. That is what

..The best part? I actually look forward to my workouts instead of dreading the “same ol’ same ol’”. read more.. [getting started with CrossFit] WOD: Tabata: Hollow body hold. 1 min rest. Tabata: pullup 1 min rest. Tabata: Squat (compare) (Tabata= 20 sec. of work, 10 sec. of rest x 8 rounds.)