To Training Bruises And Shake Weights

Xi XiaNews3 Comments

12-31-2010 More of these in the New Year Less of these A. Deadlift: work up to a heavy single with perfect form. Lifts done with poor form do not count!! + The Burpee-Wall Ball Challenge Teams of two will play five two-minute rounds for max reps of: Wall Ball Toss and Burpee (Teammates will stand shoulder-to-shoulder. One partner will perform … Read More


Xi XiaNews3 Comments

12-30-2010 “Helen” 3 rounds for time- Run 400m 21 KB Swings 53/36lb 12 Pullups Mobility “50 steps Blade walk 50 steps instep walk 20/20/20 Toe raises on wall (inward, outward, straight) + Stretch, working on your most challenging area.” My old college friend Leo visited and joined us for a WOD yesterday. He taught me how to play Ultimate Frisbee … Read More

You Asked For It

Xi XiaNews7 Comments

12-29-2010 New Year’s Eve class is a fun and challenging partner workout. “A. Power Clean + Push Jerk: work up to a moderate single – should be fast and explosive. + “Grace” 30 C & J for time. 135/95lb + Cuban Press: 3 x 5 @ 8010, rest 90 sec” Mobility “Mtn Climber Twists x 5/5 + 30 sec ea. … Read More

Ode to XX

adminNews16 Comments

12-28-2010 “Tabata This” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the … Read More