Daily Training Blog

Warmup | Skills | Strength | Conditioning
Friday 8/12/11

Friday 8/12/11

Warmup Jump Rope 250x Leg Swings 3 rounds 20 Birddogs 10 RKC Kettlebell Power Swings 10 GHD Situps 1 Kettlebell Turkish Getup per side Gymnastic Bridge on wall Burgener Oly Warmup drills Power 5x1 Clean (90%) Conditioning "When the levee breaks" AMRAP 10 Minutes 1...

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Thursday 8/11/11

Thursday 8/11/11

More muscle-up practice today. Remember, if you have the requisite strength (some coaches say 15 pullups and 15 dips, I'd argue it's closer to 2-3 pullups and dips) the key to performing this skill is the transition. As you pull the rings toward your sternum, keeping...

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Wednesday 8/10/11

Wednesday 8/10/11

Warmup Run around the long block Leg swings 3 rounds 15 Step ups per leg 10 Hanging leg raise 10 Kettlebell Floor Press Wrist mobility drills Strength 5x3 Front squat (80%) Conditioning 5 rounds for time and reps 100M shuttle run Max reps bodyweight bench press...

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Tuesday 8/9/11

Tuesday 8/9/11

Today's skill is a basic gymnastic movement known as the "muscle-up". The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take yourself from below a sets of rings or bar to above a set of rings or bar. Many can do a pull-up, and...

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Monday 8/8/11

Monday 8/8/11

Warmup Jump rope 250x Leg swings 3 Rounds 10 Face the wall squats 20 Pushups 5 Pistols (single leg squats) per leg 10 GHD situps Strength 1 Rep Max Back Squat Conditioning "Karen" 150 Wall ball...

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Saturday 8/6/11

Saturday 8/6/11

Warmup Dynamic athletic mobility Animal movements Skill Handstand Conditioning "Fight Gone Bad" 3 Rounds: 5 minutes on, 1 minute off Wallball Sumo Deadlift High Pull Box Jump Push Press Row for calories Move from one station to the next every...

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Friday 8/5/11

Friday 8/5/11

Tonight from 5-9, come by CrossFit on the Square for the First Friday Art Walk on Marietta Square. Local artist Sarah Flinn will be showing some of her vibrant, surrealist folk art featuring paintings of birds and other creatures on found and recycled wood. 5PM will...

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Training Archives

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