FallOut CrossFit - Exercise Fitness Training http://falloutcrossfit.com Changing Lives One Workout at a Time Sun, 05 Feb 2012 01:00:51 +0000 en hourly 1 http://wordpress.org/?v=3.3 February 3, 2012 http://falloutcrossfit.com/2012/02/04/february-3-2012/ http://falloutcrossfit.com/2012/02/04/february-3-2012/#comments Sun, 05 Feb 2012 01:00:51 +0000 tammy.smith http://falloutcrossfit.com/?p=6086 Run 800 meters

30 good mornings

60 pushups

90 situps

Run 800 Meters

 

CIMG7604 CIMG7605 ]]> http://falloutcrossfit.com/2012/02/04/february-3-2012/feed/ 0 February 2, 2012 http://falloutcrossfit.com/2012/02/04/february-2-2012/ http://falloutcrossfit.com/2012/02/04/february-2-2012/#comments Sat, 04 Feb 2012 23:00:41 +0000 tammy.smith http://falloutcrossfit.com/?p=6079 Front Squat 3 x 3 x 3 x 3 x 3

 

8 min AMRAP

2 Ring Dips

2 Front Squats

You will add 1 reps to both exercises each time you start a round
The next round will be 3 and 3, 4 and 4… getting as far as possible in 8 minutes

 

Watch this video…discussing front rack position mobility!!

 

]]> http://falloutcrossfit.com/2012/02/04/february-2-2012/feed/ 0 February 1, 2012 http://falloutcrossfit.com/2012/02/04/february-1-2012/ http://falloutcrossfit.com/2012/02/04/february-1-2012/#comments Sat, 04 Feb 2012 22:30:21 +0000 tammy.smith http://falloutcrossfit.com/?p=6074 Accumulate 2 mins (III-2 min, II- 1:30 min, I-1 min) of ‘hang time,’ then immediately:

6 Rounds For Time

5 KB Shoulder To Overhead (Left Arm) (55/35, 35/20, 20/12.5)

5 KB Shoulder To Overhead (Right Arm)

10 Box jumps

20 Double-Unders

OLYWOD

Work on Muscle Up Progressions

Hang Power Snatch 5 x 5 x 5 x 3 x 3

1 min max sit ups

 

New York Sports Club, 1927, with four sets of rings hanging in the far background. Several kettlebells are in the foreground.

 Greg Glassman, "The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown."

 

]]> http://falloutcrossfit.com/2012/02/04/february-1-2012/feed/ 0 2012 CrossFit Games Registration is now OPEN http://falloutcrossfit.com/2012/02/04/2012-crossfit-games-registration-is-now-open/ http://falloutcrossfit.com/2012/02/04/2012-crossfit-games-registration-is-now-open/#comments Sat, 04 Feb 2012 21:16:51 +0000 tammy.smith http://falloutcrossfit.com/?p=6070 Do you have what it takes to be the fittest man or woman on Earth? Register at the 2012 CrossFit Games website to take part in the challenge. The Games is comprised of a three-part series: the Open, Regionals, and the World Championship. All individuals are invited to complete in the Open, which begins February 22nd. Upon completion of the 5 Open workouts over a 5 week period, the top 60 men and women move on to Regionals. The Regionals for the Pacific Northwest which will be conducted on May 25-27, 2012. The crowning of the fittest man and woman on Earth will be on July 15, 2012. For more information, check out the Games website which includes registration, news and media stories, a rule book, leaderboard and many other features. Last year FallOut CrossFit had many register and it was fun times to see where you ranked amongst the local, regional, and worldwide competitors! All workouts must be validated by FallOut CrossFit or you must submit a video of your workout to be judged. Go for it, get registered today!

]]> http://falloutcrossfit.com/2012/02/04/2012-crossfit-games-registration-is-now-open/feed/ 0 January 31, 2012 http://falloutcrossfit.com/2012/02/01/january-31-2012/ http://falloutcrossfit.com/2012/02/01/january-31-2012/#comments Thu, 02 Feb 2012 02:54:17 +0000 tammy.smith http://falloutcrossfit.com/?p=6066 “FGB Tabata Style”

 

Rotate through the following stations, performing an entire set of Tabatas at each station before moving on:

Sumo Deadlift High Pull

Box Jumps

Push Press

Row (cals)

Wall Balls

 

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