Monthly Archives: March 2012

Tuesday 120320

Posted on March 20, 2012 by Ben

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Sunday 120318

Posted on March 19, 2012 by Ben

Reebook CrossFit Open 12.4 12 min amrap 150 wall balls 90 double unders 30 muscle ups Result 242 Want to do all the wods again. Was sick for this one.

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Thursday 120315

Posted on March 15, 2012 by Ben

Skill 5×10, wallball, 5 sec rest Strength Press Skill 15 min Muscle-up practice, no false grip

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Wednesday 120313

Posted on March 14, 2012 by Ben

BB Gymnastics Olympic Skill Training 12 minutes of Snatch Progression: Power snatch to overhead squat, drop bar Snatch deadlift to hang squat snatch, drop bar Full squat snatch, drop bar Increase weight with each complete sequence Workout of the Day … Continue reading →

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Sunday 120311

Posted on March 12, 2012 by Ben

Reebok CrossFit Open Wod 12.3 18 minutes 15 Games box jumps @ 24″ 12 push press @ 115# 9 toes to bar Result: 301 reps 8 rounds + 13 reps

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Some Important Programming Links

Posted on March 12, 2012 by Ben

http://www.gaylehatch.com/hatchc.html http://mikesgym.org/programs/index.php?show=program&programID=19 http://www.westside-barbell.com/articles/using-the-conjugate-system/ http://outlawcoach.wordpress.com/ http://www.syattfitness.com/the-westside-barbell-conjugate-method-a-users-guide/ http://running.competitor.com/2011/05/training/brian-mackenzies-12-week-crossfit-endurance-advanced-training-program_28400

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Sunday 120212

Posted on March 9, 2012 by Ben

Get back to this

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Saturday 120211

Posted on March 9, 2012 by Ben

Skills and Drills 1. UB handstand push-ups 2. 3×5 UB muscle ups 3. 20x UB toes to bar 4. 3×15 overhead squat @ 75# 5. snatch technique work with bar (45#) Results: 1. 18 2. good 3. good 4. good … Continue reading →

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