Coach Burgener, laying down the laws of proper O-Lifting Technique. When this man talks you will listen and at the end of the day you will be “Born Again Hard”.
Workout: For time
3 rounds, rest 1 minute between rounds
Row 500m for time - then convert to calories, that will be the amount of reps you complete of each exercise
heavy DB DL’s - situps - dips
count calories and time to complete
Denver Drake, FWIW is probably one of the most dedicated CrossFitters you will ever find. Sometimes he will have you ROTFL at some of his one liners. He pushes every workout and is one of the most encouraging people you will ever come across. kthxbye.
Do you see what I did there?
Workout: For time
run 400
50 shoulder presses
50 push presses
50 OHS
50 OH walking lunges
run 400
(m,45# bar - w,33# bar)
Some of the ROM is a bit short, but that is some very impressive stuff, especially from a guy who is 300 lbs.
Often times you will hear people say “Get Angry” when somebody is going for a big lift or getting ready to tackle a very tough WOD. Could it be that silence is the better preparation? Here is an interesting article arguing this very thing.
Workout: for time X 2
a) 4 rounds of 50 Double Unders/5 BW Cleans
then
b) “Karen”
What is your favorite rest day activity?
Big Steve D gets to stack a few rest days as recovers from Rotator Cuff surgery. We all wish you a speedy recovery big fella, the gym is definitely missing some mojo without you.
Rest Day
Beast Skills is easily one of the useful blogs on the interwebs, I have gone to this numerous times to seek guidance on many different gymnastic skills.
Workout: for time
30-20-10
pullups, med ball squats, KBS
place the med balls 50 yards from the pullup bars and the KB’s 50 yards from the med balls, run from station to station.
It’s not everyday you get the chance to train with a legend. A huge thanks to Joe Moreira for stopping by and dropping some of his years of expertise on a bunch of newbs.
GVM getting some up close and personal attention, I wonder what’s going through his head in this photo.
Workout: 5 x 5 DL (keep the same working load across all 5 sets)
then
“Jeremy”
21-15-9
OHS/burpees
Is this stuff even really possible?
Workout: as many rounds in 20 minutes
7 - HPC
12 - Wall Ball
100 meter farmer’s carry
(m, 95#-20#-65# : w,63#,14#,35#)
Good news, we have some new gear.
Email store@crossfitnsc.com for details.
Thanks to Heather L. for coming up with a very cool new women’s logo.
Workout: for time
18-15-12-9-6-3 - front squats
3-6-9-12-15-18 - KBS
run 200 after EACH couplette
m,135#:24KG
W,83#,16KG
Chest 2 Bar, the standard that was set by a few of the crew back at the historical CF HQ.
JDogg, keeping it real during a workout that he co-created.
Workou: for time
“Ode to Amundson”
3 rounds of 7 thrusters and 7 pull-ups
run 400
3 rounds of 5 thrusters and 5 pull-ups
run 400
3 rounds of 3 thrusters and 3 pull-ups
m,115#-w, 78# pull-ups should be C2B
