Coach Rip breaking down the finer points of the deadlift. It does’nt matter whether you are a trainer or a client, Coach Rip’s instruction is vital to your improvement on the slow lifts.
Workout: 5 x 5 of Dl at 85% of your one rep max
then
10 pullups, 10 dips, 10 minutes
how many rounds
Paige just keeps improving, she got Pr’s on her pullups and her 3 rep overhead squat on the same day. The way she keeps getting stronger though, I doubt those Pr’s will last very long.
Workout: practice a technique
Jenny M. midway through a tough wod, looking like she just started.
Workout: as many rounds in 20 minutes
5 - burpee box jumps
7 - dips
9 - db push press
11 - pass throughs
run 200
It was tiring just watching Shark row this 500. His time ranks him 19th in the world overall and 6th in the world for his age/weight group.
Workout: For Time
21 - 15 - 9 of
KBS, Thrusters, Pullups
If anyone can tell me why they do the whole running thing, I would love to know. Or if you just have a theory as to why they do it, that would be cool too. Watch out for a special apperance by ‘The Perfect Pushup’.
Workout: for time
5 rounds, 2 minute rest between rounds
20 cal row, 15 med ball cleans, 15 pushups, 15 db push press
To everyone who showed up tonight for a great night of BJJ. Eduardo Telles came in and emptied a big bag of tricks on a awesome group of people, all of whom showed up with great expectaions, all of which were surpassed. And after 90 minutes of solid technique, he took the time to roll wih everyone for 4 minutes, The most intimidating 4 minutes in my adult life.
Workout: Find your 1 rep max for-
the standing overhead press and then the split jerk.
then……….for time
Robert A. getting in a workout between drinks. When it’s your birthday you get to make any decision you want. Especially when you are the guy who taught WEC Champ Uriah Faber everything he knows. Happy Birthday.
Workout: Tabata Time
Complete full Tabata intervals of the following exercises. (rest 1 minute between exercises)
Matt Nasties ( alternating jumping lunge )
jumping pullups
situps
Row for calories
Jeanie G, going hard and fast. From the bottom of the “catch” Jeanie drives off of her heels and reaches full hip extension as she pushes the ball up toward the target. The “red X” is actually the men’s target. Great job going the extra step.
Workout: For Time
5 rounds of
7 - Go heavy and controlled
14 - ring pushups
21 - wall balls
Coach B has been an invaluable resource to the CrossFit Community for many years. He also has the uncanny ability to make an empty 7′ piece of PVC pipe feel like 100#. Thanks to Coach B and to CFSCC for a great Saturday.
The video was filmed at a 2 day Certification Seminar at Rancho Buena Vista H.S.
Rest Day
Next Wed (June 25), we have the priveledge of hosting Eduardo Telles (blue gi) as he teaches a BJJ seminar at CFNSC. The cost of the seminar is $60, it will begin at 5:30pm and go until ??? This is an excellent opportunity for people of all levels of experience to learn from one of the most innovative black belts in the world.info@crossfitnsc.com for more detailsWorkout: For Time’Angie’-
100 pullups
100 pushups
100 situps
100 squats
you must go in order and complete one movement before starting the next.
Also, don’t forget to head over to CFSCC on Saturday night at 5pm for “BBQ with Burgener”, bring something to grill and something to chill. Hang out with Coach B and our family from CFSCC, you don’t want to miss this.