CrossFit Victory: Friday, August 20, 2010

Friday, August 20, 2010

Half Murph

For Time

800 m run

50 pullups
100 push ups
150 squats

800 m run

You can split up the pull ups, push ups and squatsas needed.

3 comments:

John Rocha said...: Doing some Crossfit Football.

A. Off-Season Amateur SWOD:
A1. Squat 3x5
5/275 (move up to 5/280 next time)

A2. Bench Press 3x5
5/190 (move up to 5/195-200)

A3. Ring Dips 3x max reps
15, 13, 8

B. Off-Season DWOD:
For time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser

Time = 10:03; August 20, 2010 at 7:35 PM
AudreyT said...: 20:53 with jumping pullups. Shaved 4 minutes off my time from 3 months ago :); August 20, 2010 at 7:44 PM
Cristian said...: 17:22, full 800m run; August 20, 2010 at 8:06 PM

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.