Who’s Who: Jason

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WOD Post Load/Time to comments A)  Turkish Get-up 1-1-1-1 Try to increase from last week. 2)  5 rounds for time: 5 Handstand Push-ups 10 Knees to Elbows 15 Double Unders Adapted from CrossFit Ventura Mobility Stretch Focus 1)  Wrist pushups 2 x 10 2)  10 position plank – 15 sec ea. 3) Cobra to down dog to kneeling spinal circles. … Read More

Quality of Life

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2-16-2010 Post weight to comments A) Power Snatch 8 sets of 2; rest 2 min b/t sets. Technique focus! B) Snatch Grip Deadlift 3-3-3 Use ~110% of best snatch. C) 3 x 15 GHD Situps Mobility: OH Squat stretch 2 x 10 Wall Slides x 10 slow DB Cuban Press 2 x 15 Below is a preview of the CrossFit … Read More

First, Big Steps

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2-12-2010 Post weight and time to comments A) 3 position Power Clean 1+1+1 – 5 sets (high hang, just below knees, floor) B) 1000m row Mobility: Pole press x 10 Wall slides x 5 slow Bridge wall walks x 5 Way to go Joanna! Your first full body pushups and the pull up is not far behind. The first one … Read More

YouTube Will Crush You

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2-11-2010 Post weight & time to comments A) Front Squat 3-3-3; rest 3 min b/t sets B) 3 rounds for time: 65% max pullups (.65x your max=pullups you do per round) 20 Jumping Deck Squats Mobility: Death Stretch 90/90 hip stretch Pigeon pose Found this on OPT’s site and this was recently done at Capital Strength and Conditioning (formerly CrossFit … Read More