Monday, November 30, 2009

M.E. HANG POWER CLEAN 113009


Sage and Papa Mike go over the hang power clean.  Be explosive!
M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

For Time:
10,9,8,7,6,5,4,3,2,1

Dips
Pull ups
DB Front Squats

Loading on DB of 50% of Bodyweight

Friday, November 27, 2009

M.E. DIPS 112709


Unilateral hammer lunge = movement pool "L" / Volume 


M.E. Dips 3-3-3-1-1-1


Rest 5:00


Record your split times for 


1000 M Row
-1:00 Rest
750 M Row
-1:00 Rest
500 M Row 
-1:00 REST
250 M ROW

Wednesday, November 25, 2009

M.E. FRONT SQUAT 112509





















Anne and Patti with T Potts


M.E. Front Squat 3-3-3-1-1-1


Rest 5:00


10,9,8,7,6,5,4,3,2,1 Reps for Time of the following


Horizontal Rows (aka Body row)
Back Extension
Clapping Push ups

Monday, November 23, 2009

M.E. POWER JERK 112309



Coach Abbie J working in her element.


M.E. Power Jerk 3-3-3-1-1-1


Rest 5:00 


How Many Rounds can you complete in 15:00? 


10 Burpee Box Jump
20 ABMAT Sit ups

Friday, November 20, 2009

M.E. DIPS 112009


Deuce survived cancer to enjoy a lunge and twist at the Grandest of Canyons.

M.E. Dips 5-5-5-3-3-3

Rest 5:00

3 Rounds for Time
3 Overhead Squats (loading = body weight)
160M Run

Scale the load to your current level of strength fitness

Wednesday, November 18, 2009

M.E. FRONT SQUAT 111809


The Volleyball Kids
M.E. Front Squat 5-5-5-3-3-3

Rest 5:00

How many rounds can you complete in 12:00?

5 Handstand Push ups
10 Single Leg Squats (5/side)
15 Pull ups

Monday, November 16, 2009

M.E. POWER JERK 111609


J Rut crashed a Heisman Trophy ribbon cutting ceremony and shook hands with Eric Crouch

M.E. Power Jerk 3-3-3-1-1-1

Rest 5:00

3 x 5:00 on 1:00 Rest

3 Power Clean (135 lbs Males / 85 lbs Females)
6 Push Ups
9 Squats

Count the completed number of rounds for each 5:00 period.

Friday, November 13, 2009

M.E. PULL UPS 111309


Sleep at the gates of the stadium. Gotta love young college football fans.

M.E. Pull ups 3-3-3-1-1-1

Rest 5:00

Score your Tabata efforts on the following Barbell Efforts:

-Muscle Snatch 20Kg Bar
1:00 Rest
-Back Squat / Push Press 20Kg Bar
1:00 Rest
-Deadlift /Push up Combo (135 lb /95 lb loading)
1:00 Rest
-Split Jerk 20Kg Bar

Wednesday, November 11, 2009

M.E. BACK SQUAT 111109


Man vs food

M.E. Back Squat 3-3-3-1-1-1

Rest 5:00

5 Rounds for Time:
Snatch Grip Barbell Dead lift 5
Feat Elevated Push ups 10

Loading equals 1.25x body weight

Monday, November 9, 2009

M.E. PUSH PRESS 11909


2009-2010 Lancer Wrestling Squad

M.E. Push Press 3-3-3-1-1-1

Rest 5 Minutes

"Helen"
3 Rounds for Time:

400M Run
21 Swings (Males 55 lb dumbbell / Females 35 lb dumbbell)
12 Pull ups

Friday, November 6, 2009

M.E. PULL UPS 11609


The St. Louis CrossFit community.

M.E. Pull ups* 5-5-5-3-3-3

Rest 5:00

Every minute for 10:00
DB Hang Power Clean 5
DB Front Squat 5
DB Split Jerk 5 (Alternate split right on odd rounds, split left on even rounds)

*dead hang style. Overload using a weight belt or by holding a dumbbell between your ankles.

Wednesday, November 4, 2009

M.E. BACK SQUAT 11409


Does your coach recognize the point of diminishing returns?

M.E. Back Squat 5-5-5-3-3-3

Rest 5:00

Your time to complete:
Deadlift 21 -15-9
Double Unders 40-30-20
Burpees 21-15-9

Suggested loading of 1.25x body weight on deadlift

Monday, November 2, 2009

M.E. PUSH PRESS 11209


The Pioneers used the MEBB original construct for their preseason basketball conditioning program this fall. As a team they improved their vertical jump an average of + .91" and squat 1RM by +11 lbs. For the first time EVER 100% of the team completed the run test. "We are more physical than last year. Our big guys are more agile, and defend the paint better too."

Max Effort Push Press 5-5-5-3-3-3

Rest 5:00

Record total calories burned during the following work segments:
3:00 Row
1:30 Rest
2:00 Row
1:30 Rest
1:30 Row