200217
Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) do 3 sets of 3 above workout weight! Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of […]
200214
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 5 Rounds 12 Double KB Dead Squat Clean 12 Double KB Push Press 12 Pull Ups (Rx+ = 8 Bar Muscle-Ups)Dbl Dead Clean substituted for Dbl swing or Dbl Deadlift. Dbl push press substitute = floor press Metcon (Time) Rest 8:00 50 Burpees to bar for […]
200213
Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1000M Row Cossack Squats, T-Spine Stretching, Active Ham Stretches J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click herebe prepared for […]
What is Intensity?!
At our most recent coaches meeting last week I stood in front of our coaches and talked about intensity. I used an anecdote from the past few weeks; one of our members asked me about cardio (read the article I wrote on this already) and before I could answer they said their heart rate would […]