CrossFit is tracking your progress

As many rounds as possible in 20 min of:

• 5 push presses @ 60% of your body weight
• 10 push ups
• 15 box jumps   20″

note: if the racks are used you must power clean it…we need the practice!

Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview – video [wmv] [mov]

Four rounds for time:

• 15 power cleans       135/95
• 30 toes to bar

Swine Flu Prevention – Dr. OZ

Chatting about the Snatch with Mike Burgener – video [wmv] [mov]

Just a quick note to the good people at CrossFit Rebel South Africa. Jeff and Sarah who have worked out at  FirePower and are neighbours of Heather and I were on vacation in South Africa. Part of their itinerary was going into see the box they have there. They were there on a holiday Monday and the place was closed, but when Jeff spoke to the owners, they were more than happy to open up the place for them and took the time to show them around and let them throw some weights around. Apparently it was the highlight of Jeff’s trip! They sent a care package of shirts and hats, and I”ll be sending them one as well. By all accounts they were incredibly accommodating and optimized the CrossFit community!  Click here to see the post mentioning FirePower

mark

WOD

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments. Sit-ups are anchored.

Strength after the WOD

Power Cleans

1-1-1-1-1-1-1

Post loads to comments

Clean: The 3d Pull, Coach Burgener…[wmv][mov]
Cleaning from the Ground, Coach Burgener …[wmv][mov]