Originally published at Run, Turtle, Run!. Please leave any comments there.

“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 ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Did 115#, about 90% Range-of-Motion (RoM) dips. 18:56

( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

28 ( Read more... )

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Hang power clean 1-1-1-1-1-1-1 reps

135 (f), 135 (f), 135, 135 (f), 135, 135 (f), 135 (f)

This was horrible. I know I can lift this weight, as evinced by how easily I lifted the weight on the two successful attempts, but I kept psyching myself out and my technique kept ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

Did a three mile run around the old neighborhood.  I was really nice to be able to run in shorts and sunshine, and to not have to worry about ice patches.  It’s odd, but everything in the neighborhood seemed somehow smaller than I remember - which makes no sense because I ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

I’m back in Cali for a few days to visit the parentals. With no access to a gym, I decided to head to my high school track to make up an old CrossFit WOD I had to skip because of bad weather.

Run 4×800 meters for time, with rest between each interval.

2:58, 3:00, 3:17, 3: ( Read more... )

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“Eva ”

5 rounds for time:

• 800m run 
• 2 pood kettlebell swing 
• 30 pull-ups 

800m rows
1.5 kettlebell swings (2 pood first round)
20 pull-ups (10 pull-ups on last round, callus ripped off)

51:58

This workout was brutal. I wanted to actually run 800m, but it’s below freezing out ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

As Many Rounds As Possible (AMRAP) in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats

10 full rounds plus 5 pull-ups and 6 push-ups As usual, my pull-ups were my weakness.  For the last four rounds, I couldn’t even string two together and had to break them up.  My push-ups ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (video)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (throw the ball up 10′ in the air, catch it, squat, repeat)
50 ( Read more... )

Originally published at Run, Turtle, Run!. Please leave any comments there.

Split Jerk 1-1-1-1-1-1-1 reps

115, 135, 135, 145, 155, 155, 155

My first time doing split jerks.  I probably could have gone heavier, but my form was utter crap so I hung out at 155 to work on my back foot placement.  You’d think after years of martial arts training, I could ( Read more... )