… and then …

5 Rounds for time:
3 Jerk (135#/95#)
5 Burpees
7 Squat clean (135#/95#)
9 Chest to bar pull-ups

Post thoughts and times to “comments”.

Kalen in Costa Rica!

Warm-up:
3 Rounds:
10 Push-ups
10 Jumping Pull-ups
Dynamic stretching

Thruster:
5-5-5-5-5

… and then …

For time:
50 WB Shots (20#/10#)

Post thoughts and times to “comments”.

Also: here is some great information that Greg put together. After the 300 squats the other day, we got to talking about the difference in output of smaller athletes who complete the same task as bigger athletes. People like Scott, John, Greg, or Troy are all either moving their bodies further per rep than people like, Kalen, Jason, or myself, or carrying more body weight altogether. This can have a tremendous impact on the power output an athlete is capable of putting out. See some calculations below.

Using my (Greg’s) height, 73″, and weight 280lb, and doing 270 body weight squats in 17 minutes, my power works out to:

Squat Reps – 270
Travel, Body – 0.46 meters
Work, Body – 115146.51 joules
Total Work – 115146.51 joules

Work Performed
115146.51 joules
11741.49 kg-m
84932.07 ft-lbs

Power Output
112.89 watts
0.15 horsepower
83.26 ft-lbs/sec

For someone says 5′5″=65″ at 145lb, doing the 300 squats in 9 minutes, their work would be:Squat Reps – 300

Travel, Body – 0.41 meters
Work, Body – 59053.31 joules
Total Work – 59053.31 joules

Work Performed
59053.31 joules
6021.67 kg-m
43557.72 ft-lbs

Power Output
109.36 watts
0.15 horsepower
80.66 ft-lbs/sec

Its almost the same amount of power output.

Want to figure out your own horsepower? Here’s a great calculator you can use to do it: http://www.performancemenu.com/resources/powerOutput.php

Courtesy: CrossFit Again Faster

How's this for a rowing machine...

For maximum distance covered:
Ten 20 pull efforts on the erg

Rest precisely 30 seconds between sets.

Post thoughts and distances to “comments”.

And finally, here is the recipe for some super simple, super delicious ChocoCoco Macaroons! Thanks Steph! Did I mention that they’re paleo?

Ingredients:

3 large egg whites

1/3 cup (or less) raw honey – you can melt it a little on the stove or in the microwave so it’s more manageable

3 tablespoons cocoa powder

3/4 cup chopped walnuts

1 1/2 cup shredded coconut

1/3 cup almond meal

Preheat oven to 350 degrees. Beat egg whites in a bowl using an electric beater until stiff peaks form. Fold in honey, cocoa, walnuts, coconut, and almond meal until just combined to minimize the handling of the batter. Spoon 1-2 tablespoons of mixture onto an oven proof tray lined with baking paper. Bake in an oven for 15-18 minutes (depending on macaroon size), or until light brown in color. Cool before serving. Also really good if you keep them in the refrigerator and then eat them cold!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post thoughts and scores to “comments”.

3 Sets for time with 2 minutes rest between:
100 Squats

3 Sets for time with 1 minute rest between:
25 Push-ups

Post thoughts and slowest times to “comments”.

"Handsome Dave" and some girl we used to know... I think her name was Ginger, doing nothing workout related.

Warm-up
50 Box-Jumps
3×5 Front Squat
1×5 Deadlift

Row 400 M
21-15-9 Reps:
BB Lunge (135#/95#)
WB Shots (20#/10#)
Row 400 M

Post thoughts and times to “comments”.

Coming soon: incredible paleo brownie recipe, courtesy Stephanie!

Cleared for takeoff...

Warm-up:
Five 1 minute rounds of tug-a-war
Five 1 minute rounds of BB push-a-war

For time:
10 KB Swings
1 Thruster
10 KB Swings
2 Thrusters
10 KB Swings
3 Thrusters

Finish when you are at 10 KB swings and 10 Thrusters. KB weight is 1.5 Pood for men, 1 Pood for women.  Thruster weight is 135# for men, 95# for women.

Post thoughts and times to “comments”.

Beauty in the strangest of places...

Warm-up:
25 BB Hang Power Snatch
25 Snatch Balance Practice
25 BB OH Squats
50 Mountain Climbers

AMRAP – 15 Min.
8 SDHP (95#/65#)
8 Burpees
8 Pull-ups

Post thoughts and rounds completed to “comments”.