Deadlift 1-1-1-1-1-1-1
Skill of the Week: Snatch
Buy a digital watch with stop watch function if you have not already. You will be able to monitor your rest and know your pace. Use it every time you CrossFit.
Congratulations to Dominic Sirianni for completing his first triathlon this Sunday.
Shout Outs (hey,HEY!) to Jason from CrossFit Redline in Naples who competed with us at the CFDSQ event last weekend and stopped by on Friday and hit the WOD in impressive fashion.
Links, Tools, News and assorted Ephemera:
Here is a video featuring coach Mark Rippetoe explaining the anatomy of the deadlift from the Crossfit main site.
U.S. News & World Report digs into the Paleo Diet.
Reporter Jim Seip got into a CrossFit workout over at CrossFit York and wrote it up for the York Daily Record. First person: Surviving a CrossFit workout
Rest Day
From Greg Glassman’s Article in the Crossfit Journal, What is Fitness?
“World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.”
3 rounds for time:
Run 600 meters
Push Press 20 reps, men 95#, women65#
20 burpees
Post times to comments.
Run 400 meters
Deadlift 5×5 increasing weight each set.
Tabata pull ups, push ups, sit ups, squats.
Score is lowest reps for each exercise.
Post loads/scores to comments.
1. Max rep clean and jerk 135/95
2. 5 rounds for time of:
20 double unders
10 thrusters 95/65
10 chest to bar pull ups
Congratulations to Dominic Sirianni for completing his first triathlon this Sunday.
