WORKOUT for Saturday 9/25/2021
6 sets of 1 front squat
(50/5, 75/5, 85/3, 95/1, 95/1, 95/1+)
5 rounds for time:
20 perfectly-vertical kettlebell swings
20 kettlebell lunges
20 situps
During the lunges you may hold the bell wherever you please: suitcase, rack, goblet, boombox, overhead, etc. Post loads and times to whiteboard.
WATCH:
CONDITIONING for Inauguration Day 1/20/2021
MIMIR
AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups
Rest 3:00 then
AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges
Ideally done with a pair of dumbbells. Post both individual scores to comments!
READ: Bill Grundler On the “New” Masters Format – Morning Chalk Up
WATCH:
We have a number of athletes competing in SeaTac this weekend at the Howard Cohen American Masters Weightlifting Meet. Come support in person of watch online!
THURSDAY 11/14
• Robyn : 11:35AM
SATURDAY 11/16
• Nyjat: 10:00AM
• Tony: 3:30PM
• Nasreen: 7:20PM
SUNDAY 11/17
• Daisy/Rachael: 8:00AM
• Kris/Kelvin: 10:40AM
• Lori: 1:00PM
• Chris: 7:10PM
Watch the livestream! https://lifting.life/competitions/78
AMRAP in 12:00
200m run
10 kettlebell jerks, 24/16kg
3/2 muscle-ups
Alternate kettlebell jerk sides per round. Post score to whiteboard.
12pm, 6:30pm
READ: The Open is Over, Now What? – Morning Chalk Up
WATCH: Gordon Ramsay Demos Basic Cooking Skills
April 2017 Foundations
ARTICLES
+ Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily
CrossFit WOD for Tuesday 5/16
EMOM for 7 minutes: 4 strict/weighted pullups
12-9-6 reps for time:
shoulder-to-overhead
muscle-ups
Performance = 84/57kg.
Rx = 70/50kg.
Fitness = 43/29kg & pullups + dips.
Health = 25/15kg & jumping chest-to-bar pullups.
Post time to whiteboard!
HellaFit WOD
Find out!
Endurance WOD – Short Interval
3 rounds: 400m at 60%, 200m at 80%, 100m at max effort. 100m walk recovery between each part, 3:00 rest between each round
Gymnastics Strength WOD
max effort handstands, dynamic L-sit development, handstand mobility test, pike/straddle stretches
