Hanging Snatch plus Jump Rope

November 14, 2008 · Filed Under Work Out of the Day · Comment 

Today’s workout was a scaled WOD from CrossFit HQ.

Because of a 15K race tomorrow, I opted to instead of running 400s, I do 100 jump ropes per round. Also, I opted for 3 rounds instead of 5.

WOD - 3 rounds of  hanging power snatches and ropes

  • 15 hanging power snatches with 95lbs
  • 100 jump rope

Total ouput: 45 snatches, 300 jump rope.

*** Legs very sore from Jason mod yesterday. Never underestimate air squats in volume.

Cool push-ups video scoured from the web

Tags: , ,

Congratulations Brian!

August 14, 2008 · Filed Under Work Out of the Day · Comment 

I have been training “Brian” for about 3 weeks now. He’s a natural for CrossFit - good squat form, decent strength, but lacking in the areas most of are/were when coming to CrossFit - shoulder flexibility, metablic conditioning …you know the deal.

A modified Fran - Gotta start somewhere

Brian currently does a modified Fran of 65lbs and mostly jumping pull-ups, but in two weeks, improved his modified Fran time from 13:28, to 10:58 — and that’s after adding in some real pull-ups with his jump-negatives this week.

Good job Brian!

I speak for all CrossFit trainers when I say “keep it up” and “great work”

Continued Recovery HQ WOD

Three rounds of:

  • 250 jump rope
  • 50 Abmat sit-ups

Total output: 750 jump rope, 150 sit-ups

Christian says, “I feel as though I almost fully recovered from my mountain trail 40-mile race, so played around with much of the HQ WOD today. I don’t have a GHD, and can’t do double-unders yet, so my WOD consisted of 5x the perscribed double-unders, and RX’d sit-ups”

“Yesterday served as a two-a-day for me as I ran 5K in the evening - which I do with my stepson 2-3 times a week.”

Tags: , , ,