Welcome To Crossfit Henderson
Tuesday 100309
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
Neil Amonson, CrossFit 801, The Troll Wall, Norway.
"Opportunity" with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]
Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]
"If everything seems under control, you're just not going fast enough."
- Mario Andretti (Italian-born American car racer)
Monday 100308
Rest Day
CrossFit Level 1 Seminars: CrossFit Asia, Ft Wainwright, Alaska, Lightning CrossFit, CrossFit Watertown, Colorado State Patrol
"Therapy, Westside Style" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
"Doc Reenlists in the Navy" at CrossFit by Overload - video [wmv] [mov]
Read "Life Value and the Paradoxes of Risk" by Charles S. Sanford, Jr., Terry College of Business, University of Georgia.
Consider and post comments on March 12, the next rest day.
Sunday 100307
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090930.
LA County Fire Dept. Fire Camp 9.
"A CrossFit Keg Party" with Rob Orlando, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Highlights" from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]
"It's Exercise in Disguise" - CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.
Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments.
Beginning strength development on the rings: With a false grip, lock in one arm while slowly extending the other into the half cross position.
"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]
From the Vault: Maine Seminar Trainers Workout June, 2008 - video [wmv] [mov]
"Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?" by Dr. Bernadine Healy, US News and World Report.
Friday 100305
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments.
Announcing the 2010 St. Paddy's Day Shirts!
"Universal Scalability and the Push Press" - a CrossFit Journal preview video [wmv] [mov]
2010 CrossFit Games Georgia Sectionals overall winner Ken Gall, by CrossFit Again Faster - video [wmv] [mov]
"One is not idle because one is absorbed. There is both visible and invisible labor. To contemplate is to toil, to think is to do. The crossed arms work, the clasped hands act. The eyes upturned to Heaven are an act of creation."
- Victor Hugo (1802-1885, French poet, dramatist, novelist)
