Isabel

Xi XiaNews%s Comments

10-30-2009 “Isabel” 30 snatches for time 135/95 (squat or power snatches ok) There are two shockingly fast “Isabel” videos up on CrossFit.com right now. Here is the male one and the female one. DROM: Sampson lunge to lizzard lunge to pigeon position. Repeat x 5 ea. side. The very fast 10 seconds of rest in a Tabatta interval. Not much … Read More

Mash Up

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10-29-2009 There is one Halloween Themed WOD this Saturday, starting at 9:30 AM. Meat fest to follow, bring a side dish if you can, and sign up for the class online. New WOD Book orders are due by Saturday! Shoot me an email with what you want if you haven’t already. “Tabata mash” Tabata row for calories Tabata pushups Tabata … Read More

Your CrossFit Story, Part Three

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10-28-2009 There is one Halloween Themed WOD this Saturday, starting at 9:30 AM. Meat fest to follow, bring a side dish if you can, and sign up for the class online. 1) Back squat 85% 4 sets of 3 2) Press 80% 4 sets of 4 3) Deadlift 1 rep every minute for 10 minutes. Use 75% of your 1RM … Read More

Jason B. – 35″ approach jump

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We got our Vertec set up and ready to play. Jason B. takes the first crack at it and sets the current gym record for an approach vertical jump at 35″. That’s high. How to measure your vertical: 1) figure out what your reach is 2) jump on the vertec. The bottom red vane is at 9′. Every red vane … Read More