Sat. Oct. 31, 2009

Published in October 31st, 2009

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.
I’ve seen some ripped hands after all the pull-ups we had this week. South Baltimore CrossFit put up a good video a couple weeks ago about how to tape your hands to protect rips. Also, it’s a good idea to keep those calluses smooth to [...]

Fri. Oct. 30, 2009

Published in October 30th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 91
Strength:
Snatch 85% 5×2
WOD:
3 Rds for time of:
25 Double Unders
25 KB Swings 55/35lb
25 Sit-ups

Thur. Oct. 29, 2009

Published in October 29th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 90 Only 10 more days!!!
Strength:
Shoulder Press 75% 3×3
WOD: “Kelly”
5 Rds for time of:
400m Run
30 Box Jumps 24/20″
30 Wall Balls 20/14lb

Wed. Oct. 28, 2009

Published in October 28th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 89
Strength:
Back Squat - Test for max
WOD:
30 Muscle-ups for time

Tues. Oct. 27, 2009

Published in October 27th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 88
Strength: Rest Day
WOD:
Thrusters
1-1-1-1-1-1-1

Mon. Oct. 26, 2009

Published in October 26th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 87
Strength:
Deadlift 85% 5×2
WOD: Mid-Atlantic Hopper Challenge PM WOD
30 Double Unders
7 Back Squats 135/95
30 GHD Sit-ups
7 Snatches 135/95
30 Wall Ball 20/14 (10′ target M/W)
7 Push Jerk 135/95
30 Toes to Bar

Sun. Oct. 25, 2009

Published in October 25th, 2009

Posted by ssimpson in News and Updates

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Bodyfat testing: OK, I have 11 verbal commitments from people who are interested in getting their bodyfat measured in the bodpod. They are Murph, Susie, Lonnie, Don, Bamoyo, Mary G., Lisa, Lucy, Mike K., Tate, and Tate’s fiance. If I have not listed your name and you are interested please let me know by this [...]

Sat. Oct. 24, 2009

Published in October 24th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 85
Strength:
Bench Press - Test for max
WOD:
Run 5k or “Burpee Mile”
Do 10 burpees after each lap (1/10 mile)
Start/Finish with burpees

Fri. Oct. 23, 2009

Published in October 23rd, 2009

Posted by ssimpson in News and Updates

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Welcome back Jodi, we missed you!!
Burpee Challenge - Day 84
Strength: Rest Day
WOD: “CrossFit Total”
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

Thur. Oct. 22, 2009

Published in October 22nd, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 83
Strength:
Front Squat 85% 5×2
WOD: Mid-Atlantic Hopper Challenge WOD #2
21-15-9 rep rounds of:
Overhead Squats 95/65lb
Bastards (Burpee w/lateral jump over bar)
Push-ups

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