Pages

▼

Tuesday, August 27, 2013

Max Jerk x 3

15 min to establish a 3-rep max Jerk (DEMO VIDEO)
 
Then 
 
800M intervals:
Sub 3 go at minutes 0-4-8-12
Sub 4 go at minutes 0-5-10
Sub 5 go at minutes 0-6-12
 
Post max load and interval times.
 
BURPEES-TO-BABY: 58 burpees!

WHOLE LIFE CHALLENGE - Get Registered!!
In the video below, Kelly, a 3x WLC veteran, talks about how the Challenge, because it touched on so many lifestyle areas, had profound effects on her entire life.

The Whole Life Challenge isn’t about trying to compete, win, or get it perfect. It’s a practice in making small, personal, incremental changes in your daily life that stick... for days, weeks, months and years to come. USE THE CODE: WLCRYGaNthJH to join the Carport CrossFit WHOLE LIFE CHALLENGE and SAVE $5!
at

13 comments:

  1. UnknownAugust 27, 2013 at 8:35 AM

    Just me and Alex this morning. 215# ugly on a 3RM and the 4 800s 252/254/256/258 times. Thanks for the extra coaching Cori!

    ReplyDelete
  2. UnknownAugust 27, 2013 at 9:35 AM

    80# 3RM

    Did 3x800m
    3:26/3:28/3:33

    ReplyDelete
  3. CoriAugust 27, 2013 at 10:43 AM

    i finally did a swim wod today. it was nice to get the heart rate up since this back issue has happened. i swam a total of 300m with 60 pushups (swam down 50m got out and did 10 pushups...did that 6 times). i'm not sure what my time was. i felt like i swam a LOT LONGER distance than that! phew! you swimmers are pretty freaky! lol regardless, i liked it and i look forward to doing it again very soon! next time i'll try to swim a lot farther!

    ReplyDelete
  4. UnknownAugust 27, 2013 at 10:53 AM

    Shane and Tonya are making super gains.
    I personally think it is directly related to volume.
    That is some "DEEP" science.
    ( often)+(hard)= success

    ReplyDelete
  5. UnknownAugust 27, 2013 at 10:59 AM

    There is the group of athelets that say (often)+(hard)-(mobility)=DL

    ReplyDelete
  6. CoriAugust 27, 2013 at 11:18 AM

    this athlete says:
    (lack of rest) + (lack of listening to your body) + (lack of a solid diet while trying to maintain intensity) = DL^2
    don't make me break out a mathematical proof on your arse! ;)

    ReplyDelete
  7. OatieAugust 27, 2013 at 12:26 PM

    Cori & Drew you are cracking me UP!!!!! I'm hoping to make it to class tonight, however a meeting @ 4 may hinder that. We shall see...

    ReplyDelete
  8. SandyAugust 27, 2013 at 12:38 PM

    Does DL mean deadlift in these equations or something else?

    ReplyDelete
  9. CoriAugust 27, 2013 at 1:11 PM

    DL = disabled list :)

    ReplyDelete
  10. UnknownAugust 27, 2013 at 1:20 PM

    Sandy "DL"= is another acronym for disabled list. Now I need to know what DL^2 means. I think it is when deep science... meets ...math that is beyond me :)

    ReplyDelete
  11. BrookeAugust 27, 2013 at 1:32 PM

    I will for sure admit I am part of "the group of atheletes that go (often)+(hard)-(mobility)=DL
    At least that is what almost happened to me last night :)

    ReplyDelete
  12. BrookeAugust 27, 2013 at 1:34 PM

    And, at least we are all part of a group of athletes that like to :)

    ReplyDelete
  13. CoriAugust 27, 2013 at 9:12 PM

    tomorrow's wod is:

    15 min of Muscle Up practice
    Then
    10 rounds for max reps
    30 sec Toes-to-Bar
    30 sec Burpees

    ReplyDelete