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Sep 2012

24
Monday

09.25.12 – Tuesday – HSPU and a rant about Foundation work

Upside-down fun time! Foundation Handstand Pushups 3x max reps, strict (Use appropriate scaling, but no kipping. Full range of motion.) WOD 3 Rounds for Time Run 400m / Row 500m 21 situps 21 good mornings (no weight) Yesterday, we talked about the Foundation segment of our classes, and how our strength and skill work form…

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23
Sunday

09.24.12 – Monday – Front Squat, pushups and pullups

We’ve been doing a decent amount of Front Squat work over the past few weeks. Today, we see how that work has paid off by testing our 1rm (one-rep max). Foundation Front Squat Find 1rm WOD 3 Rounds for Time 20 pullups 30 pushups As you may have noticed, we’ve started calling the skill/strength segment…

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20
Thursday

09.21.12 – Friday – Push Press and Hang Cleans

It’s Friday! Earn your weekend indulgences with some fun and games at CrossFit Manatee: Strength Push Press 3 – 3 – 3 WOD 20 min AMRAP Run 400m 15 Hang Power Cleans (50% of PP) Having trouble explaining to your friends exactly what “that CrossFit thing” is? Send them this video: [youtube http://www.youtube.com/watch?v=mlVrkiCoKkg]   Then…

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17
Monday

09.18.12 – Tuesday – Power Snatch, OHS, and K2E

Lots of acronyms today! Strength Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 WOD 10 min AMRAP: 10 OHS (Overhead Squat) with PVC 10 K2E (Knees to Elbows) We’re growing quickly, and the Grand Opening membership discounts will no longer be available after our Grand Opening on September 29….

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16
Sunday

09.17.12 – Monday – Front Squats, situps and air squats

After two weeks of working on heavy sets of 5, we’re moving to some lower-rep sets this week. These sets should be a little heavier, and demand more focus on staying in good positions from the very first rep. Strength Front Squat 3 – 3 – 3 – 3 – 3 WOD For Time: 75…

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13
Thursday

09.14.12 – Friday – Push Press and Helen

Happy Friday, everybody! Strength Push Press 5 – 5 – 5 WOD “Helen” 3 Rounds for Time: Run 400m 21 kettlebell swings (24kg / 16kg) 12 pullups I’ve had a couple of people ask why we don’t offer classes on Wednesday and Sunday. There are two main reasons for this: 1. I need the break….

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13
Thursday

09.13.12 – Thursday – Pullups!

The pullup bar is finally installed! Let the fun begin… Skill Strict Pullups (no kipping) 5 – 5 – 5 WOD 21-15-9: Ring dips Pullups (15 minute cap) Let’s talk pullup progression for just a moment. Pullups are hard. They demand quite a bit of upper-body strength, and can also be a challenge in terms…

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