Monday May 13th 2013

The first day "Olympic Lifting Club" will Saturday June 8th at 1:00. This will be for oly lifting only and will last 11/2 to 2 hours. I will post a series of Oly wods during this class for the next few months and it will conclude with a USAW style competition. 


Allow the knees to shoot forward. This allows the torso to stay more upright.

WOD
Strength 
OHS 
3-3-3-3-3

Conditioning
3 RFT of 
10 OHS (60% of highest set above)
50 II Unders

**Time Cap 12:00

4 comments (Add your own)

1. TOM wrote:
WOD WAS AMAZING!!! FIRST TIME EVER OHS AND THE INSTRUCTION WAS SPOT ON. THANKS FOR EVERYTHING GUYS AND GIRLS.

Tue, May 14, 2013 @ 8:00p15

2. Krisa wrote:
Real dip stations for weghetid dips, the rings are ok, just hard to stay stationary with weight on.I agree with Evan, Rogue rings. Install a pully that will raise them all up during the wods.Peg board on wall ha ha. Couldnt do it but it would be fun.A very large time clock for wods above the east office for wods.

Wed, September 4, 2013 @ 8:00p53

3. car insurance quotes wrote:
Hi Mike. I stumbled on your blog by looking up stuff on cross fit. Was at a friends house last night who is a 2 time Iron Man (she s now preg with #3) and she mentioned cross fit. Peaked my interest and I m wanting to try. A newly single woman back to work with 1 two legged kid and 2 four legged kids I ve gotten out of my exercise routine bad is an understatement. I ve seen all my muscles turn to a bowl of mashed potatoes. I m a Dir. of Marketing, so I sit A LOT! I v decided enough and want to get back to my running (up to 10 miles on long runs) and weight training (I was an avid P90X user). I m up to about 3 -4 mile runs and I m not yet doing any strenght training. My main problem is that P90X takes over an hour and right now I don t have that, (btw leaving job this summer to move back to GA to start a farm! All natural produce, grass fed beef and free range chickens eggs) I m looking for short amounts of time (max 30 min on strength training) and the most kick a$$ workout possible. I don t belong nor do I want to belong to a gym. So what I basically have are dumb bells and me. Any ideas suggestions?Thanks a bunch!!! LOVE THE SITE!!!

Fri, September 13, 2013 @ 8:00p46

4. car insurance group information in San Francisco wrote:
Hello Mike and thank you for the workouts. Can I buy your workout schedules? I don t want to go to the gym an don t want to buy any equipment, no matter how low the cost. Your workouts are perfectly designed for what I need, but 16 days will come and go quickly. I want to pay for a beyond 16 day workout. Can I buy this from you, and if not, do you have a reference? Again, your workout is EXACTLY what I was looking for I just can t seem to do the 50 pull-ups, 10 handstand pushups, etc, etc, etc that the WOD from the Crosfit site commands. For the love of Pete, I didn t star in 300.

Tue, September 17, 2013 @ 8:00p26

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