Tech:
Beginner - Kipping Pullup
Veteran - Split Jerk 5x1
WOD1:
"Burpee Ladder"
WOD2:
"Pullup Ladder"
notes: you will begin the pullup ladder immediately following your burpee ladder. We will use the first few minutes as active recovery. Because of this both exercises will need to be properly warmed up before we begin. A ladder workout is when you start at one rep on the first minute, two reps on the second and so forth till you fail. Burpee standard is two hands straight overhead, with the body vertical and hips extended.
There was no leaderboard for yesterdays workout as so many people were at different weights and heights on the HSPU. It is really important from now on that everyone knows there 1RM in all our major lifts. Please keep track of your work in your books so when I post a WOD with a % you are able to easily figure that out. Please let me know if you don't have the new sheets for your books. Also this would be a good time to get some feedback on the books and how I can improve them going forward.
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2010
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January
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- Tabata Squats
- Plank of Death
- Jumping Pullups and Box Jumps
- Push Jerk and Split Jerk Elbow positioning
- SDHP and Turkish Situps
- Happy Birthday Mr. Jaybay
- OPT Workout
- Happy Monday
- Saturday WOD
- Big Dawg Challenge - Normal Saturday Schedule
- Coaches Choice -- Big Dawg Challenge
- 1 Rep Max Back Squat
- Ring Inverts and the "Big Dawg Challenge" this Sat...
- Trainers WOD
- "Jeremy"
- Stair Climb --- Yeah!!
- Christine
- Burpee and Pullup Ladders
- HSPU and Power Cleans -- Happy Birthday Talula
- HQ WOD Today
- 500m Row
- New Coach -- Saturday 9am class only
- CrossFit HQ Store Discount
- 60m sprints
- CrossFit Games 2009 Triplet
- New Parking Rules
- Welcome to 2010
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January
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Loving all the energy and people at the den! Way to start 2010! Cannot wait to see all the personal bests and gym records that we are all going to achieve this year!
ReplyDeleteyo - when are we gonna update our website buddy? none of the links on the side work?? i want to see pics of people that i see everyday!! c'mon son!
ReplyDeleteHow can we find out who the trainers are? are you a trainer? is Chris your real name? its not is it John... hmmm? cats out buddy... believe it.
Yes my full name is John Christopher Harrison...I should probably just shut this bitch down now. Thanks a lot Chritopher Knight.
ReplyDeleteYes I know the website isn't complete. Its on the long list of things that need to go down.