CFT Modified

Scheele(*first crossfit workout since rib injury)
Clean: 175
Bench: 230
Overhead Squat:165

Massey
Clean: 230
Bench:290
Overhead Squat:205
R,
Jonathan
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CLOSE TO YAKKING

Soooo excruciatingly painful. You will not be able to walk the stairs after this one. It is very tempting to get lazy with form because of all the repetition (and because of the pain). We managed to knock this out in about an hour...yes, it took an hour. We only used 65lbs.


Obj: Power Endurance

Warm up: Row 500m (easy)

Training: (1) 100x "Curtis Ps"
1x Curtis P = Hang squat clean, right leg
lunge, left leg lunge, push press

Dawg Busta!!!

Wow,this took forever. It's been awhile since we've performed a heavy load workout that took close to an hour. We were supposed to bench our body weight. Some of us benched more than body weight, others benched less. Anyway, here it is;

DOG BUSTER
Obj: Strength Endurance

Warm up: Row 1000m

Training:
25-20-15-10-5
Bench Press @ bodyweight
Ankles-to-Bar
Pull ups (strict) or ...
Rope Climb/5 (5x climbs 1st round, 4x 2nd round ...)
Weighted sit up @ 45#

300 Workout

Scheele: 20:18
Sent on the Sprint® Now Network from my BlackBerry®

HP

I wanted a nap after the warm-up....JM

HONEST POLITICIAN

Wow. This one really sucked. Massey and I basically did a third of this work out. These Mountain Athlete workouts are not 20minute crossfit workouts by any stretch.......

HONEST POLITICIAN

Obj: Strength/Power Endurance

Warm Up: 5 Rounds

10x Thruster (65#, 75#, 85#, 95#, 105#)

20x Situps

Training:

(1) Work up to 1RM Push Press

(2) 6 Rounds

3x Push Press @ 75-80%

20x Bench sit ups (like an atomic sit up performed

while sitting on a flat bench)

(3) 5 Rounds

5x "Mr. Perfect" @ 2x 24kg kettlebells

10x Ankles-to-Bar

(1x "Mr. Perfect" = 2-handed kettlebell clean and press, then put kettlebells down, crawl forward on your hands, do a perfect pushup, push yourself back to your feet.)

(4) 5 Rounds

30x Hippity Hop (15x each leg)

10x Alligator push up

1x 20m Rope Pull

Hippity-hop = stand beside a flat bench, put your left foot up on the bench, explode up and across the bench to full hip extension, switch feet in mid air, and land on left foot with right foot on the bench. Repeat the other direction. This equals 2x Hippity Hops.

Alligator push up = get to the push up postion. "Step" forward with your left hand, do perfect push up with hands offset. Next, "step" forward with your right hand, moving it up and past your left hand, do another perfect pushup. This equals 2x reps.

1st Day of Mountain Athlete

It's been a while since we posted....but that doesn't mean we haven't lifted. Today was the first day we tried a mountain athlete workout (www.mtnathlete.com). Here's Tom pull 385 on the DL.
R,
Scheele