Categories
Yleinen

Lauantai 120512

60 meter intervall test

Partner 3 rounds for time:

200m farmers carry (2x20kg/2x10kg)
If you drop the plates, do 5 push-ups
(Both go 3 rounds, one rests while other goes for the farmers carry)

How to follow Regionals

“We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.”
-Henry Ward Beecher


*Firefighter Juha S. Toes 2 Bar @CrossFit Games Open*

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Yleinen

Perjantai 110912

Turkish get-up (both hands)
1-1-1-1-1

For Time:
30 Power Cleans (1,25 x body weight)

CrossFit -Starting diet


*Jump! Anna & Mikko*

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Yleinen

Torstai 100512

Find your 1 Rep max Snatch for the day

Partner 7 min AMRAP

7 Power Snatches 50/30 kg
(One rests while other snatches)

“Quality is not an act, it is a habit.”
-Aristotle


*Juho V. 71cm vertical jump*

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Yleinen

Keskiviikko 090512

(Ring) Handstand Progression

“Chelsea”

Each minute on the minute for 30 min:
5 Pull-ups
10 Push-ups
15 Squats

“Without hard work, nothing grows but weeds.”
-Gordon B. Hinckley

Omega-3
Athletes


*Comradery @ CrossFit Tampere Winter games*

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Yleinen

Tiistai 080512

Double Under progress

Deadlift
3-3-3-2-2-1-1

For time:

Row 500m
Rest as needed
Row 500m

“Things do not happen. Things are made to happen.”
-John F. Kennedy

Power Athlete Diet @CrossFit Football


*Liisa Focus*

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Yleinen

Maanantai 070512

15 min modified
“Moore”

Complete as many rounds in 15 minutes as you can of:
Rope Climb, 1 ascent (without legs)
Run 400 meters
Max rep Handstand push-up

“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.”
-Courtesy of CrossFit Inc

The “Whole-Man Consept”


*Antti Box Jump*

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Yleinen

Sunnuntai 060512

Hip Mobility

Front Squat
4-4-3-3-2-2-1-1

For Distance:
Tabata Car Push

“From the errors of others, a wise man corrects his own.”
-Publilius Syrus


*Juuso Wall Ball shot*

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Yleinen

Lauantai 050512

Warm-up
5 Rounds:
7 Wall ball shots(20/14 lbs)
7 Push-ups
7 Body rows

CrossFit Oly Total
(3 attempts to establish a 1 rep max snatch and 1 rep max clean & jerk)

Olympic Weightlifting

Wod-Book page 50

Lauantai 050512
*Dynamics of Snatch, Clean and Jerk*

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Yleinen

Perjantai 040512

22 min AMRAP
“Whitten”

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

“Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.”
-Courtesy of CrossFit Ltd

The Technical Competitor: Zach Forrest -CrossFit Games
“If you need someone else’s score to motivate you, you’re never going to be the winner. I don’t think anyone who is a true champion is going to be motivated by looking at someone else’s score first. You either have that or you don’t.”
-Zach Forrest

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Yleinen

Torstai 030512

Weakness Lift
3-3-3-3-3
(Do a set of your weakest lift)

6 min AMRAP

3 min KB snatch left arm 24/16kg
1 min rest
3 min KB snatch right arm
(leftys go right first)

“There’s time enough, but none to spare.”
-Charles W. Chesnutt


*Mayday sprints: Mikko, Kim, Riku, Niko and Jura*

ON-RAMP starts today @ 21:00.

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