Technique/Max Load:
Push Jerk
7-7-5-5-3-3-2
Push Jerk Video: http://www.youtube.com/watch?v=JwiOOPD-fHY
8-8-11
TEST 3: Tabata Squat followed by 4 mins of Muscle Ups
Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.
Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.
Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with four minutes of pull-ups and dips.
Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.
News Release: High School Friends Served as SEALs Together Killed Together
8-5-11
Complete as many rounds as possible in 20 minutes of:
5 Deadlifts, 75% of 1RM
10 Kettle bell swings, 53/35
15 Box jumps, 24/20
8-4-2011
Complete as many rounds/reps as possible in 20 mins of:
Run 400 meters
Push ups 40/25
CrossFit Journal: Marissa’s Story
8-3-11
“FRAN”
For Time:
21-15-9
Thrusters, 95/65
Pull ups
Mobility WOD Episode 300/365: Firebreather Athletics: 10 minute squat test
I want to take the time to congratulate everyone who has registered for Fight Gone Bad 6 and has enabled the team to reach the $5000 goal. We went from $1600 to over $5000 in as little as 4 days. It is your dedication, patriotism and competitive nature that made this happen. We still have some unfinished business to take care of. We must cheer on our fellow athletes to reach their $150 minimum in order to participate. Their participation is key to our overall success. Again, thank you for your support to all of the unsung wounded heroes. Your efforts do not go unnoticed.
Respectfully,
Cecil Piazza
8-1-11
Test 2: Clean & Jerk, 15 reps
Scoring: The score is exactly the load lifted.
Modifications: There are no modifications needed for this test.
Character: This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.
Workout: This test can be practiced as a workout by completing the test and then repeating at twelve and nine reps with the same load, resting between efforts as needed.
