Endurance Day

Biathlon Challenge!

5 rounds of 250m row intervals
4 dart throws after each interval. Any dart outside the target area incurs a 50m penalty.
Lowest total time wins!

Double dip

For time:

3 rounds of:
30 double unders
10 overhead squats (95/65#)
then
3 rounds of:
20 pushups
20 ft. sled drive (heavy)

Recovery Day

Check out this video on YouTube:

http://www.youtube.com/watch?v=WpSQSmw3o00&feature=youtube_gdata_player

Kurt Cobain

4 rounds for time of:

5 pullups
5 ring dips
10 deadlifts (245/155#)
15 situps
1 suicide sprint (2 the 2nd round, 3 the 3rd, and 4 the last round)

6 rounds!

Strength: 20 RM bench press

Then

6 rounds for time of:
10 kettlebell swings
10 ring rows
10 pushups

Focus: Perfect pushups, straight spine, full range of motion.

Endurance Results

Results

Endurance Day!

Run or row:

5 x 1K

Rest exactly 2 minutes between each.

And gymnastics are good... if you haven't already heard.

Lift!

4 rounds for time of:
10 burpees
20 thrusters (95/65#)
30 deadlifts (95/65#)
40 single unders

Pistols!

AMRAP in 12 minutes of:

14 pistols
15 weighted situps (10#)
20 yard overhead walk (155/100#)

What's a pistol? Come find out!

STACK Media (@STACKMedia) 9/13/11 8:11 AM Run Faster With Four Points From Good Form Running: Some athletes view the act of running as simple—just put one... http://t.co/LeJeXK6

Sent from my iPhone

DU's!

Strength:
Find 5RM shoulder press

From Crossfit.com

5 rounds for time of:
35 double unders
200m run

If you don't have double unders yet, complete 70 singles each round.
Jumping rope and double unders are skills. They require athleticism, coordination, and lots of practice. It is okay to not be great at something as long as you are working toward improving. Let's get better this week one day at a time!

Endurance Results!

Endurance Day!

Sled Drives!

12 x 10m sled drive sprints
One every minute, on the minute
Go as heavy as possible.

Then,
3 minutes with 25lbs. on the sled go as many 10m intervals as possible.

Low hips, straight arms, fast feet!

8 min!

Complete as many rounds and reps as possible in 8 minutes of:

1 air squat
1 burpee
1 push press
2 air squats
2 burpees
2 push presses
3
3
3
Etc.

Let's Go!

Be strong, be fit, be better than you were yesterday

From CF.com

For time:
25 walking lunges
20 pullups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings
30 situps
20 hang squat cleans
25 supermans
30 wall ball shots
3 rope ascents

PC!

5 rounds for time of:

10 power cleans (135/95#)
200m run

And don't forget to congratulate Paradox's very own Jennifer Hampton, who just ran a quarter marathon this weekend. Nice job JH!

Weekly Results

Endurance Day!

4 x 400m repeats

With 2 minutes rest between each

Split Lunge!

Strength: heaviest dumbbell bear complex X 1

8 rounds of:
:20 seconds jumping split lunge
:10 off
:20 seconds push press (75/53#)
:10 off

For max reps

Recovery Day!

Check out this video on YouTube:

http://www.youtube.com/watch?v=tBt5F2mMUtU&feature=youtube_gdata_player

Partition!

For time:

40 knees to elbows
50 lunges with bar on back (45/33#)
60 pushups
70 one arm dumbbell snatch (40/20#)

This is not a chipper, unless you want it to be.
Partition the reps and sets as you wish.
Short week! Let's work hard with what we've got!

Happy Labor Day Weekend!

Have a great Labor Day weekend everyone! We will hit it hard again on Tuesday. Be ready to sprint, snatch, throw, jump, lift, clean, jerk, and flip next week!

Endurance Day & Weekly Results!

Run 6 rounds of:
As many 25m intervals as possible in 1 minute. Rest one minute after each round.

3 rounds!

3 rounds for time of:

400m run
21 kettlebell swings (1.5pood/1pood)
12 pullups

Lots of kettlebell swings this week. Explosive hip extension is an essential movement for athletes and non-athletes alike. "Core" strength, which is a hot term to use lately, is referring to much more than just your visible abdominal muscles. Your hips, midline, and everything that surrounds and supports said areas make up this "core". We are only as strong as our midline and only capable of increasing our work capacity as our midline will allow. With that being said, let's strengthen our midline and get better today!