Monday – 7/26/10

Power Clean – 5×3
.
MetCon: AMRAP – 10 Min
Clean & Jerk, 5 Reps @ 155/105lb
2 Rounds:
3 Pull Ups, 6 Push Ups, 9 Box Jumps (20″)
.
Post Power Clean loads and MetCon Rounds to comments…

No Pain.

Posted by Mike McKenna on 07.25.2010 at 9:29 pm// Tagged: AMRAP, CF Football

Monday – 7/5/10

Renegade Rows – 5×4
.
“Kalsu” (From CrossFit Football)
On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 100 total thrusters. (Scale the weight on thrusters if needed.)
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as [...]

Posted by Mike McKenna on 07.05.2010 at 10:34 am// Tagged: CF Football

Football Friday – 6/24/10

CF Football Style
.
AMRAP – 3 Min For 3 or 5 Rounds
3 Power Cleans, 155lb
6 Push Ups
9 Sit Ups
Rest 3 Min
.

John, Nick, Peter, Dave and Sky (not shown)
during Thruster-K2E Couplet.
.
Post MetCon time to comments…

Posted by Mike McKenna on 06.24.2010 at 9:20 pm// Tagged: AMRAP, CF Football


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  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

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