Kim M. finishing her run...
Snatch:
1-1-1-1-1-1-1-1
4 Rounds for time:
2 Snatch
4 HSPU
2 Snatch
6 Box Jumps (36/32)
2 Snatch
8 TTB
Post thoughts and times to “comments”.
Author Archive
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T. Quinn • Jan 24, 2012
Wednesday – 012512 – Snatch, HSPU, Box Jumps, TTB…
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T. Quinn • Jan 23, 2012
Tuesday – 012412 – Deadlift, Pull-ups, Squats…
Melissa C: the muscle behind the recent "Just Because" happy hour...
Deadlift:
1 x 5
AMRAP – 15 Minutes:
5 Deadlift (225/163)
10 Pull-ups
15 Squats
Post thoughts and rounds completed to “comments”.
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T. Quinn • Jan 22, 2012
Monday – 012312 – Squat, Row, Thruster, Box Jump…
The human grinder...
Back Squat:
2-2-2-2-2
3 Rounds, each for time:
500 M Row
15 Thrusters (135/93)
30 Box Jumps (24/20)
Rest two minutes between rounds.
Post thoughts and times to “comments”.
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T. Quinn • Jan 21, 2012
Sunday – 012212 – OHS, Josh…
Coming soon to CrossFit St. Paul: Jazzaerobics!!!
OHS:
1-1-1-1-1-1-1-1
Josh (Compare with 4/27/11)
21/42, 15/30, 9/18 Reps for time:
OHS (95/63)
Pull-ups
Post thoughts and times to “comments”.
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T. Quinn • Jan 21, 2012
Saturday – 012112 – Power Clean, Burpees…
Working through the DL with a beginner's class...
Power Clean:
3-3-3-3-3
21-15-9 Reps for time:
Power Clean (135/93)
Burpees
Post thoughts and times to “comments”.
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T. Quinn • Jan 19, 2012
Friday – 012012 – Jason…
Halvo making friends with the WB Shot...
Jason
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
This is a devastating workout. For those who can do muscle-ups, do not be afraid to scale the volume down. For those who can’t do muscle-ups, do not be afraid to scale the volume of squatting down. Jumping muscle-ups are fine for those who are at that level. The prescribed scale for muscle-ups will be 3 pull-ups and 3 ring dips for every muscle-up programmed. I can not stress this enough: the number of reps programmed here is serious, please scale accordingly. If you don’t know what that means, ask a coach and they will be able to guide you.
Post thoughts and times to “comments”.
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T. Quinn • Jan 19, 2012
Thursday – 012012 – Back Squat, Double Under, KB SDHP, Row…
Makin' cuts...
Back Squat:
1-1-1-1-1-1-1
3 Rounds for time:
30 Double-unders
30 KB SDHPS (72/53)
300 M Row
Post thoughts and times to “comments”.
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T. Quinn • Jan 17, 2012
Wednesday – 011812 – Snatch Complex, HP Snatch, Pull-ups, Push-ups, Box Jumps…
SWAT training. No big deal...
Warm-up:
1000 M Row
For Maximum Load:
1 Power Snatch + 2 Hang Snatch
AMRAP – 15 Minutes:
3 HP Snatch (135/93)
2x:
5 Pull-ups
7 Push-ups
9 Box Jumps (24/20)
Post thoughts and times to “comments”.
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T. Quinn • Jan 17, 2012
Tuesday – 011712 – Deadlift, Burpees, Sprint, HSPU…
Learning to create this scissor-clinch while standing on the floor is a great starting point for people looking to develop their rope-climbing capabilities. From there, practice jumping up a foot or two and creating the same hold. When you've got it, drop down and rest. Just learning to quickly create this clinch will, even without actually climbing the rope, help you get better.
Warm-up:
20 Behind-the-head Thrusters (BB)
20 Muscle Snatch (BB)
50 Jumping Jacks
6 Rounds for time:
6 Deadlift (275/203)
6 Burpees
6 Shuttle Sprints (10 M)
6 HSPU
Post thoughts and times to “comments”.
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T. Quinn • Jan 16, 2012
Monday – 011612 – Rope Climb, WB Shots, Sit-ups…
It is Dr. Martin Luther King Jr.’s birthday tomorrow. Is it a cliche to post his “I have a dream” speech in commemoration? Is it too obvious a choice, given the myriad works of rhetoric he penned? Perhaps it is. But then again, perhaps not.
Growing up in my household, the tradition on MLK day was to sit down as a family and listen to one of Dr. King’s speeches. The point was never to analyze his prose per se, the point was to pay homage to his unasailible honor. His speeches were the vehicle for his message. His life was the demonstration. What we listened to was much less important than the fact that we listened. In my opinion, the best way to pay respect to a man’s legacy is to simply pay attention to it, then to load yourself up with it and carry it forward in, at the very least, one single moment of your existence. Where there is wrong tomorrow, do right, just one time and you do justice to Dr. King. Without a doubt, currents of social change are ebbing and flowing in our country. My guess is that someday my children’s generation will look back on the hate of 2011 with the same vile disdain that we look back on the hate 1963 with, when this speech was delivered. If you can’t take seventeen minutes out of your day to listen to this entire speech, take five and listen to a part of it. If you prefer, youtube a different Dr. King speech altogether. But listen, one way or another. Be implored by Dr. King’s words to discontinue hate of any kind and to push forward on man’s overarching path toward justice with your own acts of kindness no matter how big or small they may be.
Warm-up:
3 Minutes of Jump Rope
5 Lengths Bear Crawl
50 Mountain Climbers
WOD:
The clock will be set to twenty minutes. On “go” athletes will complete 12 rope ascents as fast as possible. In whatever time remains of the twenty minutes, at athletes will complete as many rounds as possible of:
12 WB Shots (20/14)
12 Sit-ups
Post thoughts and times to “comments”.
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