Monthly Archives: October 2010

Monday, November 1, 2010

Skill: HSPU 3 x 6 Met Con: “Code Red” 7 rounds: 10 thrusters (95#/65#) 10 ring push ups After Party: tabata plank holds (weighted, if you want a challenge)

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Sunday, Oct. 31 – OPEN GYM

Today’s coach will be Matt Smolen, who is at CrossFitter at Bayou City. Welcome!!!

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Saturday, October 30, 2010

Video of CrossFit HQ – This is so cool, I had to post it here too. WOD: “Tea for Two” 2 person teams perform the following, one person works at a time: 800m run relay 1,000m row relay 100 tire … Continue reading

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Friday, October 29, 2010

“Six Pack” AMRAP in 3:00 6 k2e/t2b 6 med ball sit ups Rest 5:00 AMRAP in 10:00 6 db squat cleans 12 pull ups 24 double unders

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What happened? Confessions of a former girly girl….

What Happened? Confessions of a former girly girl…by Nikki Goldin Manolo, Choo and Louboutin? Not any more. More like Five Fingers, Chucks and Frees. Mani weekly, pedi bi-weekly? Nails look like I’ve been hand digging ditches.  Toes? No matter, see … Continue reading

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Thursday, October 28, 2010

First…..800m time trial Then…..WOD #3 from CrossFit Beaumont Competition 10-15-20 deadlifts (men st. 225#/men sc. 185#/women’s 135#) burpees kb swings (men st. 53#/men sc. 35#/women’s 35#)

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Wednesday, October 27, 2010

Skill: Ring dips 3 x 5; Ring push ups 3 x 10 Met Con: “Unfair Advantage” – compare to 08/24 (Yadira requested this one!) 5 rounds: (45#/50#) ( 25#/30#) 10 uneven step ups (switch hands at 5) 100m uneven farmer’s … Continue reading

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Video of today’s WOD

Here is Leah doing today’s WOD at the CrossFit Beaumont competition:

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Tuesday, October 26, 2010

Strength: WOD #2 from Beaumont Comp: max power clean – 5 attempts (they had 4:00) Skill: WOD #2 from Beaumont Comp: max single effort pull ups Score = clean weight + 2# for each pull up Met Con: WOD #1 … Continue reading

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Monday, October 25, 2010

Strength: Push Series – compare to 08/24 Strict Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Met Con: “Death Run” – compare to 07/22 5 rounds: 5 deadlift (75% 1RM or 225/135) 200m run

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