Monthly Archives: February 2009

Friday 090213

Posted on February 12, 2009 by Chris

Sumo Deadlift High-Pull 5-5-5-5-5 Muscle-Up Practice If you have a Journal subscription watch the new muscle-up video with Tucker. How is the Zone Challenge going?We are almost two weeks into the challenge. Some of you are keeping logs on the … Continue reading →

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Thursday 090212

Posted on February 11, 2009 by Chris

5 rounds Body-weight Bench Press, 5 reps Jump Rope, 3:00 minutes. Attempt to maximize double-unders. Complete the workout with a partner. Spot each other and don’t start the jump rope until you have both completed the bench press reps. FilFest … Continue reading →

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Wednesday 090211

Posted on February 10, 2009 by Chris

“Kelly” 5 rounds for time: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Crystal warming up during the workout at the 2009 Affiliate Gathering in Austin:

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Tuesday 090210

Posted on February 9, 2009 by Chris

Row 500m 15 Handstand Push-ups Row 500m 10 Handstand Push-ups Row 500m 5 Handstand Push-ups Crystal and Ayn do “Fran”.

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Monday 090209

Posted on February 8, 2009 by Chris

Front Squat 3-3-3-3-3-3-3 This week’s theme: Monday: Weightlifting heavy Tuesday: Cardio and gymnastics Wednesday: Cardio, gymnastics, and weightlifting Thursday: Cardio and weightlifting Friday: Weightlifting heavy followed by gymnastics practice Tuesday’s kettlebell class will be taught by Crystal and Jeff will … Continue reading →

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Friday 090204

Posted on February 5, 2009 by Chris

Four 800 meter sprints. Rest 2:00 minutes between runs. A few weeks ago I posted a “funny face Friday” photo of Tracee. Here is another one from Fight Gone Bad that isn’t funny in the same way but still cracks … Continue reading →

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Thursday 090205

Posted on February 4, 2009 by Chris

20 minutes max rounds 5 Push Jerks, 115 or 75 pounds 10 Fronts Squats, 115 or 75 pounds 15 Double-Unders Zone Challenge Benchmark Results: They are available here. Chris Carter back squats 160 kilograms (352 pounds) for 3 reps.

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Wednesday 090204

Posted on February 3, 2009 by Chris

Zone Challenge WOD Run 400m 21 Thrusters, 95 or 65 pounds Run 400m 15 Thrusters Run 400m 9 Thrusters Zone Challenge Remember, the Zone Challenge started Monday and the bench mark workout is today. We will also weigh you and … Continue reading →

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Tuesday 090203

Posted on February 2, 2009 by Chris

18-16-14-12-10-8-6-4-2 reps of: Med Ball Slalom (over and back is one rep) 1.5 pood 1-Leg Suitcase Kettlebell Deadlift (half the reps left and half right) 1 pood Kettlebell Snatch (half the reps left and half right) The EmerFit Super Bowl … Continue reading →

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Monday 090202