As dominant in the ocean as she is on dry land. Good luck trying to keep up with the one and only Polly!!! (Sorry it took so long to upload this amazing pic. I had to ask for help -- R.)
'Barbara'
5 rds of the following for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
Bennett - 12:20
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Tuesday, January 27, 2009
As dominant in the ocean as she is on dry land. Good luck trying to keep up with the one and only Polly!!! (Sorry it took so long to upload this amazing pic. I had to ask for help -- R.)
'Barbara'
5 rds of the following for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
Bennett - 12:20
Monday, January 26, 2009
Jason drills Deadlift/Deadlift High-Pull mechanics. Strong work Jason! Rapid/Radical Fat Loss. Thoughts?
Snatch 100% of max x 1
Clean and Jerk 90% x 1 x 2
Front Squat - Heavy single
Overhead situps - 3 x 10
Friday, January 23, 2009
Wednesday, January 14, 2009
Ashlee and Bennett's new edition, Cash.AMRAP/10(as many rounds as possible in 10min)
5 Thrusters
7 Hang Power Cleans
10 Kettlebell Swings
Tuesday, January 13, 2009
"...Seek any job; ask anyone out; pursue any goal. Don't take it personally if people say "no", they may not be smart enough to say "yes"." --Keith Olberman
Read more...
Pullup Ladder
Heaving Snatch Balance + Overhead Squat x 4
"Fun with Squats":
Back Squat @ 80% max to failure. Drop weight by 50% and immediately continue to
Back Squat to failure. Rack the bar and immediately perform jumping squats to failure
followed by regular 'air' squats to failure. Repeat this cycle 3 more times resting as needed between cycles but not during.
Tabata Calf-raises
Saturday, January 10, 2009
All the best to Dave(above). Have 'fun'. We'll keep the beer cold for when you get back.Bennett(on stairs) takes one giant leap on his road to the Crossfit Games and the heights of Denali. Hi Polly!!(in background)
Double-under 'Kelly'
5 rounds for time of:
30 Double-unders
30 Wall Ball Shots
30 Box Jumps
Wednesday, January 7, 2009
Monday, January 5, 2009
Saturday, January 3, 2009
Camas Weightlifting Team standing tall on the #2 podium position in their very first meet. Congrats to Head Coach Mark Riehl and all the athletes on their inspiring display of strength, finesse, and heart.
Thursday, January 1, 2009
2009 Suggestion for a Resolution
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.
Read more...
Practice and train major lifts: Deadlift, clean, squat, press, and snatch. Similarly, master the basics of gymnastics: pullups, dips, rope climb, pushups, situps, press 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. -- World Class Fitness in a 100 Words by Coach Glassman, founder Crossfit
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