Tuesday the 19th of May, 2009

We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).

Notes, tools, articles and ephemera:

Monday the 18th of May, 2009

Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 40 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Skill of the week: Handstand Push ups

Notes, tools, articles and ephemera:

  • Progressions for handstand push ups from Beastskills.com
  • If you missed Michael Pollan in Miami check out this video.
  • Three part instruction videos on the kipping pull-up featuring Adrian Bozman from the CrossFit main site. Part 1, Part 2, Part 3.

Friday the 15th of May, 2009

Hansen

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

HeroDanielHansen-th.jpg

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Notes, tools, articles and ephemera:

Thursday the 14th of May, 2009


“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Notes, tools, articles and ephemera: