Monthly Archives: January 2010
Triumph!
This is Pam pushing 55 pounds overhead easily on her last press attempt on the CrossFit Total. There are some key elements you should notice. Her shoulders are active, meaning pushing up into her ears Her elbows are locked out Her head is neutral and she is looking forward The bar is locked out over [...]
Posted in Ground.Zero.CrossFit Blog Comments closed
Friday 2010.01.29
GZCF will not be conducting training sessions. The gym is closed all day today. Typically, if Norman Public Schools are closed due to weather, GZCF will not be conducting training sessions. Expeditions and Fit Hembrees: Do as many reps as possible for: 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups [...]
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Thursday 2010.01.28
GZCF will not be conducting training sessions tonight.. If Norman Public Schools are closed due to weather, GZCF will not be conducting training sessions. Expeditions: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Compare to Monday 2009.10.12. Post time to comments. Fit Hembrees: 50 Pistons for time. Compare to Monday 2009.10.12. Post time to [...]
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Wednesday 2010.01.27
Expeditions: Four rounds for time of: 30 Squats 10 Chest to Bar Pull-ups 5 Power Snatches, 95# Post time to comments. Fit Hembrees: Five rounds for time of: 50 squats 30 pullups 15 handstand pushups Post time to comments.
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Tuesday 2010.01.26
Garage Gym: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.” Post loads to comments Compare to Tuesday [...]
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Monday 2010.01.25
Expeditions & Fit Hembrees: For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post [...]
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Friday 2010.01.22
We will not be conducting morning classes for Friday 2010.01.22. We apologize for the inconvenience. Expeditions: For time: 10 Barbell Sit-ups 10 Barbell Good-mornings 95 pound Thrusters, 30 reps 50 Pull-ups - 30Barbell Sit-ups 30 Barbell Good-mornings 95 pound Thrusters, 20 reps 35 Pull-ups - 50 Barbell Sit-ups 50 Barbell Good-mornings 95 pound Thrusters, 10 [...]
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Thursday 2010.01.21
Expeditions: Overhead squat 1-1-1-1-1-1-1 Post loads to comments. Compare to Friday 2009.11.06. Fit Hembrees: “Mary” Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post rounds completed to comments. Compare to Friday 2009.11.06
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Wednesday 2010.01.20
Expeditions: For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips Post time to comments. Fit Hembrees: For [...]
Posted in Workout of the Day Comments closed
Monday 2010.02.01