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skip to main | skip to sidebar friday, december 2, 2016 wod 10 rounds for time of: 10 pull ups 10 push ups 10 sit ups 10 squats 10 dips 10 burpees post time to comments: posted by mike livergood at 12:00 am 0 comments thursday, december 1, 2016 wod overhead squats 2-2-2-2-2-2-2 post you load to comments: compare to: 160803 coach glassman explains this so well! read on. by greg glassman august 01, 2005 the overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. this functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. for this reason it is an indispensable tool for developing speed and power. the overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability. the overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed. ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. there are three common obstacles to learning the overhead squat. the first is the scarcity of skilled instruction - outside of the olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong. the second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. we strongly recommend you review the december 2002 issue of the crossfit journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. the third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. you'll need to use a length of dowel or plastic pvc pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn. posted by mike livergood at 12:00 am 0 comments wednesday, november 30, 2016 wod 40-30-20-10 reps for time of: man makers 60lbs/30lbs row 300m between each set. post your time to comments: posted by mike livergood at 12:00 am 1 comments tuesday, november 29, 2016 wod snatch, 1 rep clean and jerk, 1 rep as many rounds and reps as possible in ten minutes of: 120lbs squat clean, 6 reps 12 pull-ups 24 double-unders add together the best snatch (in lbs), the best clean and jerk (in lbs), and the total reps performed in the triplet for your final score. post score to comments. compare to: 101001, no post posted by mike livergood at 12:00 am 1 comments monday, november 28, 2016 wod 5 rounds for time of: 25 hand release push ups 25 goblet squats 16k 25 abmat sit ups post time to comments: compare to: 161016 posted by mike livergood at 12:00 am 2 comments sunday, november 27, 2016 rest day posted by mike livergood at 12:00 am 0 comments saturday, november 26, 2016 rest day posted by mike livergood at 12:00 am 0 comments friday, november 25, 2016 wod 5 rounds for time of: 30 double unders 20 sit ups 15 overhead squats 115/85lbs post time to comments: compare to 160921 posted by mike livergood at 12:00 am 0 comments thursday, november 24, 2016 wod complete as many rounds as possible in 16 min of: 12 push ups 24 squats (add wt to scale up) 12 step walking lunge add wt to scale up) post # of rounds to comments: posted by mike livergood at 12:00 am 0 comments wednesday, november 23, 2016 wod complete as many rounds as possible in 15 min of: row 20 calories 10 power cleans 135/95lbs post the number of rounds to comments: posted by mike livergood at 12:00 am 1 comments tuesday, november 22, 2016 wod 5 round for time of: 50 double unders 15 box jumps 7 dead lifts 225lbs post number of rounds to comments: posted by mike livergood at 12:00 am 2 comments monday, november 21, 2016 wod complete as many rounds as possible in 14 minutes of: 9 hspu 9 front squats 145lbs (cleaned no rack) 9 pull ups post number of rounds to comments: posted by mike livergood at 12:00 am 2 comments older posts home subscribe to: posts (atom) bu crossfit location: gordon lozier athletic center 1000 galvin rd., bellevue ne 68005 contact us bucrossfit@gmail.com about crossfit what is crossfit understanding crossfit crossfit foundations exercises and demos how to start nutrition crossfit crossfit kids bu crossfit favorites crossfit 7070 in monument, colorado crossfit journal http://journal.crossfit.com blog archive december (2) november (30) october (31) september (30) august (31) july (32) june (30) may (31) april (30) march (29) february (29) january (29) december (31) november (30) october (29) september (28) august (31) july (31) june (28) may (31) april (30) march (31) february (28) january (31) december (31) november (28) october (31) september (28) august (31) july (30) june (31) may (31) april (30) march (31) february (28) january (31) december (31) november (29) october (31) september (30) august (31) july (31) june (30) may (29) april (30) march (27) february (26) january (31) december (31) november (30) october (30) september (30) august (31) july (29) june (28) may (31) april (30) march (31) february (27) january (31) december (31) november (30) october (31) september (28) august (31) july (31) june (30) may (31) april (30) march (29) february (29) january (30) december (31) november (30) october (31) september (30) august (31) july (31) june (30) may (31) april (30) march (31) february (28) january (31) december (31) november (30) october (31) september (30) august (29) july (31) june (30) may (31) april (30) march (31) february (28) january (31) december (31) november (28) october (31) september (30) august (31) july (29) june (16) live traffic feed feedjit live blog stats  


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