Heaviest weighted push up I have ever seen!

Saturday 5/5/12
“Adambrown”

2 rounds for time:
24 Deadlifts (295/200)
24 Box jumps (24/20)
24 Wallball shots (20/14)
24 Bench press (195/125)
24 Box jumps (24/20)
24 Wallball shots (20/14)
25 Cleans (145/100)

Coaches corner: Depending on class size we will be using the same bar for all 3 lifts. Obviously we will not be able to do bench press for an entire class so im going to change it to shoulder press instead (115/75). 45 min time limit

Hate meat? It may be your genes

Mans amazing transformation. DDP! (you’re cool if you know who DDP is)

Keep going right guys! If you ever played a video game in your life you must watch this, you may tear up. I didnt but some one was cutting some onions near by….

Pops Sulon PRs with a 315 Back squat!!

Friday 5/4/12
In teams of 2:
for time:
2 100m Plate pinch runs (25/15)
150 KB swings (53/35)
2 100m Plate pinch runs (25/15)
100 Situps (with partner holding chin over bar)
2 100m Plate pinch runs (25/15)
50 Toes 2 bar (with partner holding top of deadlift 225/155)
2 100m Plate pinch runs (25/15)
6 Rope climbs

Eating fish, chicken, nuts may lower risk of Alzheimers 

8 bugs you didnt know you’re eating

NorCal is too legit to quit

Dont do it!

Thursday 5/3/12
You have 7 min for each to establish a 1RM for both exercises. The sum of the two is your score
Weighted pullup (deadhang-double overhand grip)
Weighted pushup
+
“Air force”
for time:
20 Thrusters (95/65)
20 Sumodeadlift highpull
20 Push jerks
20 Overhead squats
20 Front squats
*at the top of each min, including the first min, perform 4 burpees until you are finished
* 20 min time limit

Burpee challenge day 77

Meat glue: pink slimes classier cousin

Slacker or go getter? Brain chemical may tell

I have posted several videos of this dude over the years. Dont know if I have put this one up yet, if I have sorry. Enjoy it again because its bad ass

May PRs, keep it up guys!!!

Wednesday 5/2/12
Take 12 to establish a 3RM hang squat snatch
+
10 Rounds:
1:30 min clock:
10 Box jumps (24/20)
Max reps hang squat snatch (75/55)

The physics of the Hulks jump

Why we dont walk anymore

He’s back. New post up by the founder of the “Young guns” check it out

If for some reason you missed it, here it is. The best thing ever to happen in the history of the world!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Zoe uses some Happy Potter magic to climb to the top of the rope for the first time!

5/1/12
5 rounds of the following complex:
Push press
Push Jerk
Split Jerk
+
for time:
21-15-9
Power clean (135/95)
Burpee
+
Max reps stone to shoulder in 3 min

These 10 companies pretty much control everything you consume in your house

McDonald’s new happy meal

Does chewing gum make you dumb?

Easy……..

Its funny because its true

Monday 4/30/12
20 rep max max squat
+
“Nicole”
As many rounds possible in 20 min:
Run 400m
Max pullups

Coaches corner: For the 20 rep max back squats add at least 5 lb to the weight you did last week. If you have not done it yet then establish your 20 RM. While perorming the squats really try to focus one breathing and staying relaxed in the head and neck. Dont excessively look up or shrug the shoulders, you may irritate nerves in the neck and result in a headache for a couple of days

How vegetable oils replaced animal fat in the American diet

This is awesome! The candy and the antidote 

Chiropractic manipulation of the spine may cause strokes and even death

I love these guys. Language warning

Sunday 4/29/12

Take to min to establish your 3RM hang power clean

+
for time:
21 Deadlifts
Run 400
18 Deadlifts
Run 400
15 Deadlifts
Run 400
12 Dealifts
Run 400

Burpee challenge day 73

7 reasons why experts will always argue

Russian gymnasts are insane!

Check out Leigh in the update video

WordPress doesnt like me uploading pictures today so you will have to use your imagination. It was a picture of someone not using a lot of chalk….

Saturday 4/28/12
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Burpee challenge day 72

Low levels of Vit D linked to decreased strength in young people

How Washington went soft on childhood obesity 

Demo of tomorrows WOD

Nice recovery position!

Friday 4/27/12
In teams of 2:
for time:
Row 1000m
100 Overhead walking lunges (45/25)
75 Parallette shoot throughs
50 One arm dumbbell snatch (55/35)
25 Hang squat clean + front squat (155/105)
Run 1000m

Coaches corner: Break up the set work is anyway your and your partner decide. You both must complete the 1000m run at the end Also decide on your team name

Burpee challenge day 71

Two more common nutrient deficiencies(and what to do about them)

2 of them involve crossfit, see if you can figure them out. Most absurd things seen at the gym aside from your

Science explains why so few people are left handed 

Dudes lifting heavy ass weights set to rage against the machine. Thats some quality pump up fuel

Gross!

Thursday 4/26/12
Shoulder press
1-1-1-1-1-1-1
+
3 rounds for max reps:
Max reps shoulder press (95/65)
Max reps push press (95/65)
Max reps push jerk (95/65)
Rest as needed between sets
+
against a 6 min clock:
50 Ghd situps
Run 800

Coaches corner: For part 2 of the workout the goal is to reach failure on the shoulder press first then without putting the bar down reach failure on your push press then without putting the bar down reach failure on the push jerk. Part 3, if you are new to GHD situps DO NOT do more then 25. The goal is to get back from the run under 6 min.

Burpee challenge day 70

New study blasts the ridiculous low-fat dietary guidelines 

The paleo diet rediscovered

Both of these dudes are 80+. Looks like to old is not a valid excuse…