Happy Birthday Kristi

Xi XiaNews14 Comments

12-21-2010 Make up yesterday’s snatch max only if you missed it. Complete in any order, broken how you choose. Pick a strategy, how fast can you do it? 100 Jump Rope Crossovers 90 sec total L-Sit 3 – 400m runs 50 Unanchored Sitpus 40 C to B pullups 30 Clap Pushups 20 Wallballs to 11′ (20/14#) 10 Rope Climbs” Mobility: … Read More

Who’s Who: Kooz!

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12-20-10 Final week of O-lift cycle…go for PRs this week! “A. Squat Snatch: take plenty of time to work up to a 1 RM. B. Front Squat: work up to a heavy single, then 2 x 1 @ 90% of today’s max. C. Knees to Elbows: 5 x 10, rest 45 sec” How were you introduced to Crossfit? I overheard … Read More

Run, Barbara, Run!

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12-17-2010 “For time: One round “”Barbara””* Run 1 mile One round “”Barbara”” * “”Barbara”” = 20 pullups 30 Pushups 40 Situps 50 Squats” Mobillity “50 steps Blade walk 50 steps Instep walk 50 toe lifts on wall Seal Stretch to Down Dog x 5” Check out this site by our friend Nicki for some Paleo Holiday gift ideas.

Mover & Shaker

Xi XiaNews8 Comments

12-16-2010 Reminder of the 2 pm gym gathering-potluck this Saturday! “A. Power Snatch: 10 x 1 @ 75%, one rep every minute. B1. HSPU: 6 x 3, do a variation where 3 reps are challenging. Rest 60 sec B2. No Ft Rope Climb: 6 x 1, rest 60 sec C. Cuban Press: 3 x 5 @ 40X1, rest 90 sec” … Read More