Ask yourself: ‘Can I give more?’. The answer is usually: ‘Yes’.
–Paul Tergat, Kenyan professional marathoner
Heavy Metal
Lift 6000lbs over your head for time.
185lbs x 32 reps
or
135lbs x 45 reps
or
95lbs x 64 reps
or
60lbs x 100 reps
Press it, push press it, or jerk it.
Gym-Nasty
30 Muscle-ups for time.
Hell’s Bells
For time:
30 Double Unders
30 Pull-Ups
30 Box Jumps
15 Dumbbell Snatches, each arm, 35lbs
15 Overhead Walking Lunges, each arm, 35lbs
30 Burpees
CrossFit Virtuosity and CrossFit L.I.C. are co-hosting The CrossFit Running and Endurance Certification on November 21st and 22nd. Safety and efficacy are paramount to our training concerns. Learn how to run faster and without injury. Learn how to run greater distances by training less. Sign up now!
HM. I’ve been wanting to get at this one for awhile. Gonna be a late one with homework, but I’ll be there for it…whether I sleep or not!
So its not ground to overhead…just overhead right?
It’s from the shoulders to overhead, but you can’t use the racks so if you drop the weight you have to clean it back to your shoulders.
There’s going to be a pararescue demonstration at the USS Intrepid museum today @ 12:00pm. http://readme.readmedia.com/Air-National-Guardsmen-Demonstrate-Rescue-Skills-at-USS-Intrepid-Wednesday/979314
Happy Veteran’s day to all the service men and women.
Robb Wolf is Podcasting.
episode 1, Paleolithic Solution
http://robbwolf.com/?p=864
If you never heard of Robb Wolf, he is the guru of all things paleo and zone nutrition. He also runs the CF approved Nutrition certification.
Anyone want to try and do two of the workouts back to back today?
See this way I won’t feel so bad about eating Fig Newtons and DR. Pepper for dinner, and yes Juan that is Paleo approved diner!
Heavy Metal
95lbs x 64
3:36
Mostly Push Presses, some jerks.
Heavy Metal
85lb x 71 – 9:14
HM
95 x 64
3:59
Good push. First 20 straight push presses, then remainder was combo of strict presses, push presses and jerks