Might Want to Bring a Headlamp

Xi XiaNewsLeave a Comment

1-7-2010 1) HSPU ladder: go up for as many “rungs” as possible. 2) 3 rounds: 21 Deadlifts unbroken @ 60% 1RM 16 Toes to Bar unbroken Broken sets don’t count, so rest until you know you can make it!! Mobility: 10 basic spinal rocks 10 spinal rocks into twist 7/7 shinbox switches No Power? No stopping the 9:15 class. Matt … Read More

No Kip

Xi XiaNewsLeave a Comment

1-6-2010 Don’t forget to sign up for the upcoming Goals Workshop and Paleo Challenge! Alternate with a partner; go for fast round times: 15-12-9 rep rounds of: Deadhang pullups (add wt. if possible) Floor wipers 135/95 lbs (touch each side for 1 rep) Mobility: 2 rounds: 1 trip crab walk hips high!! 2 x “snow angel” drill Cobra stretch w/reverse … Read More

Cyclocross Training, CrossFit Style

Xi XiaNewsLeave a Comment

1-5-2010 Don’t forget to sign up for the upcoming Goals Workshop and Paleo Challenge! 1) Front Squat x 2; 8 sets. Use ~72% of last week’s 3RM. (~65% 1RM) Rest no more than 1 min b/t sets. Focus on speed!! 2) 3 rounds for time: Bear crawl down and back 20 Box Jumps 24″/20″ 10 Dive Bomber pushups Mobility: Elbow … Read More

Simply Elegant

Xi XiaNewsLeave a Comment

1-4-2010 Warm Up: 1) 4 min agility ladder 2) 2 trips each: Sideways Bear Crawl Hips high Crab Walk Low Spider Crawl 3) Pick one mini circiut: A) 10 Wallballs 10 butterfly kip pullups B) 2 Muscle-ups 4 HSPU 8 KB swings C) 10 OH Squats (PVC or empty bar) 10 Snatch balances 10 pushups WOD: 1) Hang Squat Snatch … Read More