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High Jump

Tuesday, 31 July 2012 by

Weightlifting: an Olympic 2012 expert’s guide – video




Hannah Powell, the current holder of the British weightlifting women’s Under-23 records in the 48kg class, explains the difference between the two disciplines, the snatch and the clean-and-jerk. She also explains the basic rules of the sport, the importance of stance for lifters, and how to tell when a lifter is really on form

01 August 2012

Power WOD

Deadlift 3×5
3 x 5 Weighted Dips

CrossFit WOD

9min AMRAP

3 Overhead Squats
3 Box Jumps (24/32)
10 Sit-ups

CrossFit Mobility WOD

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , ,

Jump and Run

Monday, 30 July 2012 by

Power WOD

Back Squat 3 x 3
Chin-ups 3 x Max Reps

CrossFit WOD

3 Rounds:

10 Jumping Lunges (55/75#)
800m Run
3 min Rest

Record time per round.

CrossFit Mobility WOD

Filed Under: CrossFit, CrossFit Endurance, Weightlifting, Workout of the Day Tagged With: ,

Are You Stronger than a 105# Woman?

Sunday, 29 July 2012 by

Our favorite non-sponsor!

Do you have what it takes to be an Olympian?  Today you get to test your Olympic lifting prowess against the 105.8 pounds women’s weight class, then compete in the 2000m Single Sculls.

Power WOD

Snatch 1-1-1
Clean & Jerk 1-1-1

Record combined weights.

Can you outdo the Women’s 48k (105.8#) Medalists?

Gold Wang Mingjuan 205k 451.95#
Silver Hiromi Miyake 197k 434.31#
Bronze
Ryang Chun Hwa
192k 423.29#

 CrossFit WOD

2000m Row

Men’s Final Results:

Gold  BEL Tim Maeyens 6:42.52
Silver  GER Marcel Hacker 6:43.80
Bronze  SWE Lassi Karonen 6:45.42

Women’s Final Results:

Gold  CHN Zhang Xiuyun 7:21.49
Silver  CZE Mirka Knapkova 7:24.17
Bronze  DEN Fie Udby Erichsen 7:29.37

CrossFit Mobility WOD

Filed Under: CrossFit, CrossFit Endurance, Weightlifting, Workout of the Day Tagged With: ,

Double Olympic Celebration

Friday, 27 July 2012 by

Reminder: Saturday we will be running the Brainwaves 5k with Team Charese.  Proceeds go to brain injury victims and we will also raise money for Charese, a family member of our own Kristie Scothern fighting cancer.  Come support Kristie.

Click here to register, or register before the race starting at 7am tomorrow.  Remember, we’re on Team Charese.

Trent shows how high a power clean should go.

 

oday we celebrate the opening of the Olympics by doing BOTH olympic lifts!

Power WOD

Build to a 2 rep max Power Snatch.
Do 10 Sledgehammer strikes after every set

CrossFit WOD

Continuous Clean and Jerks (95/135#)

1 the first minute, 2 the second, 3 the 3rd until you fail to complete the required reps in one minute.

CrossFit Mobility WOD

Improve your bottom position

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With:

Different Diane

Thursday, 26 July 2012 by

 

Trevor, Nichelle and Rita finish the medball relay

Power WOD

10 x 10 m Partner Resisted Running
3 x 2 Weighted Pull-ups (If you can’t  do weight pull-ups, add 5/10# and work on the negative phase)

CrossFit WOD

Different Diane

12, 9, 6, 3 reps of

Deadlift (225/315)
Handstand Push-ups

Mobility WOD

Do you text from the Delta Bravo position?

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

Sprints and Push-ups

Tuesday, 24 July 2012 by

Sledding in July

Power WOD

3 Sets of:

5 Back Squats
Max Rep Pull-ups

CrossFit WOD

10 rounds of:

50m Sprint
Max Rep Push-ups
Recover during 50 m walk back to starting point

CrossFit Home WOD

10 rounds of:

50m Sprint
Max Rep Push-ups
Recover during 50 m walk back to starting point

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

Lumberjack Tabatas

Monday, 23 July 2012 by

No classes here on the 24th of July.  Come run the Deseret News 5k or 10k.  Get a baseline time. 

All 10K runners need to get to Research Park at the University of Utah on their own. Parking is abundant there. The Race begins at 6:00 a.m. The 10K start is now on Chipeta Way. There will be two aid stations for 10K runners. Buses will transport finishing runners from Liberty Park back to the EnergySolutions Arena, Rice Eccles Stadium and Research Park. Due to the state holiday, the parade and the race route closures, and traffic, you may have to wait for a few minutes for a bus.

The 5K run/walk is a non timed fun walk. There will be no police help for the first half of this walk and street lights and stop signs will need to be observed. The 5K walk starts at 7:00 a.m. at the EnergySolutions arena.

The awards ceremony for age-group and top winners will be at Liberty Park at 8:00 a.m. for the 10K and 10 a.m. for the marathon.

Power WOD

3 sets of:

5 Deadlifts (10# more than last week)
5 Shoulder Press (2.5# more than last week)

CrossFit WOD

Lumberjack Tabatas (8 x :20 sprints with a :10 rest)

  • Sledgehammer Strikes
  • Sled Pulls (50/90#)
  • Treetrunk Thrusters

CrossFit Mobility WOD

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , ,

CrossFit Moms

Thursday, 19 July 2012 by

Power WOD

Back Squats 3 x 5
50 m Sled Pull- Backwards Row (25/45#)

CrossFit WOD

As a team you get to babysit a medball today:

400 m Medball Relay (20#)
15 Over-the-bar medball throws for each team member
400m Medball Relay (20#)
15 Medball Burpees for each team member (pass after each burpee)
400 m Medball Relay (20#)
15 Medball Box Jumps for each team member(pass after each box jump)

400m Team sled run. Take the medball and one 25# plate for each female and #45 for each male on the team.

CrossFit Home WOD

400m Run
15 Jumping Squats
400 m Run
15 Burpees
400m Run
15 Step-ups

CrossFit Mobility WOD

Filed Under: CrossFit, CrossFit Mamas, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

Double-up Deadlift

Thursday, 19 July 2012 by

Power WOD

Work on deadlift set-up

CrossFit WOD

10 minutes for total weight

2 people at a time deadlift the same bar
Every 2500 pounds, everyone on the team does 5 ring push-ups

Record total, cumulative weight lifted

Mobility WOD

Filed Under: CrossFit, Power Hour, Weightlifting, Workout of the Day Tagged With: ,

Buddy Gone Bad

Wednesday, 18 July 2012 by

18 July

Power WOD

Power Snatches

  • Beginner:  3 x 5
  • Intermediate: 8 x 2

CrossFit WOD

Buddy Gone Bad

With a partner, do as many reps as possible in 2 minutes each of:

Sumo Deadlift High-Pull (55/75#)
Box Jumps (20/24″)
Push Press (55/75#)
Double Unders
Wallball Shots (14/20#)

Only 1 person at a time may excercise.

Rest 1 Minute and repeat.  Record TOTAL reps for the entire workout

CrossFit Home Workout

Filed Under: Workout of the Day Tagged With: ,
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