Thursday, May 12, 2011

Deadlift 1 RM or 5 RM

Warm up:  4 x 5:  pull ups, kte, swings 30#/20#

Skill/focus:  Deadlift
2 to 3 sets to build load

Workout:

Wednesday, May 11, 2011
 



SealFit or SealFreak
Happy Birthday Lindsay

Warm up:  400 m run, 3 rds Cindy

Workout:
run 100 m
50 push ups

Tuesday, May 10, 2011

Bite Me

Warm up:  tmu of push ups (hold in plank) / squats (hold in bottom)

Skill/focus:  Back Squat / DB Bench
2 -3 sets to build load

Workout:

Monday, May 9, 2011

Moore

Warm up:  400 m run, 20 burpees

Workout:
AMRAP in 20 mins
rope climb, 1 ascent seated
run 400 m
max rep hspu

Watch:  ABC Action News fitness expert, Paula Jager's ultimate beach workout.

The weather is heating up and that means you'll start stripping down to the bare essentials to hit the beach.

Saturday, May 7, 2011

Duck Me

Warm up:  30 s on / 15 s on for 4 1/2 min
-sdhp 45#/30# / plank hold
-box jumps / dh hold

ABC Action News features Victor from CrossFit Jaguar, 5/7/2011

TAMPA - Every Saturday, Ellen McNamara features an amateur athlete from the Bay area.

This weekend, she introduces you to a man who used to be obese, but now is a lean machine.

Friday, May 6, 2011

More Burpees

Warm up:  400 m run, tmu of squat holds / renegade rows 30#/20#

Workout:
Romanian deadlifts @3011
rest 90 s
3 sets
and then. . .

Thursday, May 5, 2011

Cinco de Martillo
Happy B-lated Birthday Anat

Warm up:  3 x 5 wall balls, ring rows, burpees

Hammer
power cleans x 5 135#/95#