WOW (workout of the week)

"CINDY"
In 20 minutes, perform as many rounds as possible of the following:

5 Pull-ups
10 Push-ups
15 Squats

Workout courtesy of CrossFit.com

2011CFGR NorthEast RobOEventOne

UNILATERAL VERSUS BILATERAL MOVEMENTS

First, some background on these terms. Bilateral exercises use both limbs in unison to move a load, such as barbell squats, barbell bench press, and chinups. If one limb pushes or pulls harder than the other, the load will not move evenly.

 

Unilateral exercises focus on each limb working independently of each other. This can be accomplished by either isolating one limb at a time or by using dumbbells or independent stack cables to push or pull with both limbs at the same time. Examples of these movements include exercises such as dumbbell shoulder presses, dumbbell bent-over rows, and lunges. In addition, when unilateral exercises are performed one limb at a time, they can often elicit more core function due to the unbalanced state of the load. Examples of these types of unilateral exercises would be a one-arm dumbbell shoulder press or a one-arm dumbbell bent-over row.

 

Unilateral work enables trainees to discover and address weaknesses and imbalances. This type of single-limb focusing can also greatly improve bilateral movement strength. This can prove to be very effective if you are seeking improvement in exercises such as barbell squats, bench presses, and even pullups.

 

Courtesy of Men's Health

WOW (workout of the week)

Measure out 400 metres

Perform 10 rounds of:
400m run with a 90 second rest between each run. 
Record your times for each run.  Try to be consistent across them all.

GeoFit - John's first attempt at a muscle up

GeoFit - John's first attempt at a muscle up a video by GeofitHFS on Flickr.

Muscle ups are considered a pretty technical movement and take lots of practice to pull even one off. John was shown the basics at a GeoFit training session and he performed a couple off his knees. At the end of yet another tough workout the offer was made to anyone who wanted to have a go at a full muscle up. John volunteered and got not one, but 4 out in his first attempt. Impressive. Some people are just born with the knack.

WOW (workout of the week)

15 box jumps
50m farmers walk (25kg weight each hand)
30 air squats
15 push press (50kg)
30 air squats
50m farmers walk (25kg each hand)
15 box jumps


NOTE: for the farmers walk, and push press, scale the weight as necessary.

Luci Steel - Ninja Warrior

Benedikt Magnusson ALL-TIME HEAVIEST RAW DEADLIFT (1015 POUNDS).MP4

WOW (workout of the week)

WOW #1
AMRAP 10mins
30 double unders (or 90 singles)
10 pull-ups (or 20 inverted rows)

WOW #2
3 rounds of:
15 thrusters 40kg
12 box jumps

2011 CrossFit Games Regionals at Sydney Olympic Park

CrossFit Games - Women of the 2010 Games