Monthly Archives: August 2008

“Nancy” 5 rounds for time: Run 400m 95 lb. Overhead Squat, 15 reps Videos courtesy of CrossFit.com: Overhead Squat Basics…[wmv][mov] Overhead Squat Elements…[wmv][mov] Jesse Disch on Overhead Squats…[wmv][mov] Tracee demonstrates a nearly perfect overhead position. She could rotate and tighten … Continue reading →

“Cindy” Do as many rounds in 20 min of: 5 pull-ups 10 push-ups 15 squats Sleep is one of our forgotten parts of training. Yet is one of the most needed to see the results you want, just as important … Continue reading →

Deadlift 5, 3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1 Today is deadlift heavy. It will most likely be the last deadlift heavy day before we do the CrossFit total in about 2 weeks. Mark your calenders … Continue reading →

21-18-15-12-9-6-3 Pull-up Push-up Sit-up Tabata Squats (if you didn’t do them yesterday) The Push-Up The push-up is one of the most cheated movements. What passes for a push-up on many fitness tests whether they be in corporate fitness programs, schools, … Continue reading →

Push Press 5-3-3-3-2-2-1-1-1-1-1 Tabata Squats CrossFit Virtuosity is doing a 4-part series on hand care for CrossFitters. Many of you have asked about callus care and heard me talk about pumice stones and even salt application. Keith covers all that … Continue reading →

Wow August already… Deadlift 3, 3, 3, 3, 3 Then 20 min or 5 rounds which ever comes first: Run 200m 35 double Unders Its that time again, Suffer on Saturday tomorrow morning 9:00am at City Park. We meet on … Continue reading →