Karma CrossFit

Wednesday 1-8-12

Katy — Wed, 08 Feb 2012 04:04:20 +0000

Warm-up:mobility Get-up sit-up; 12reps X 3 sets ——- 5bear complex cycles (95/65) 25 box jumps 4 bear complex cycles 20 box jumps 3 bear complex cycles 15 box jumps 2 bear complex cycles 10 box jumps 1 bear complex cycle … Continue reading →

GrassFed Beef orders due by the 9th

Katy — Tue, 07 Feb 2012 13:22:01 +0000

Now through Thursday 2/9 get your csa beef orders in for next week delivery. If you need an order form let me know or fill one out in the gym.

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach CA

Tuesday 2-7-12

Will — Tue, 07 Feb 2012 04:03:59 +0000

Warm-up: Gymnastic day 1

WOD: 400M Run

21 Thrusters @95/65

200M run

15 Thrusters

120M run

9 Thrusters

REST 10min

Press@ 4121; 8reps X 3sets; 60s rest (keep it kinda light)

Monday FunDay 2/06/12

Katy — Mon, 06 Feb 2012 03:18:15 +0000

Warm Up:
5 minutes double under practice
Plus mobility

40,25,10 rep rounds for time:
Push Ups
Double Unders
Chin Ups

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach, California, USA

Saturday 2-4-12

Katy — Sat, 04 Feb 2012 03:53:31 +0000

Warm-up:mobility
WOD:
200m run
50 Kettlebell Swings
REST (equal to round time)
200m run
40 Kettlebell swings
REST (equal to round time)
…
200m run
10 kettlebell swings

Friday 2-3-12

Will — Fri, 03 Feb 2012 04:00:41 +0000

Warm-up: Kettlebell

A1. Dips @ 20×0; AMRAP X 3; 60s rest

A2. BHBB Press@ 4111; 8-12 X 3; 60s rest

B. Pistol; 8-12/ea X 3; 60s between each leg

Benchmark Thursday 2-2-12

Katy — Thu, 02 Feb 2012 04:26:25 +0000

Come and get it!

Wednesday 2-1-12

Will — Wed, 01 Feb 2012 04:00:57 +0000

Warm-up: Agility

WOD:

With 3 minutes on the clock perform 400M run and with the remaining time perform

1 P. Clean (3/4bw)

1 Burpee

2 P. Clean

2 Burpee (etc. until time is up. Score equals total reps)

rest 12 min and accumulate 3min in L-sit (1st break) 6min in hollow (second break)

3 rounds.

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Here is a scary link that maybe you guys should take a look at about the government’s claims to your body

Tuesday 1-30-12

Katy — Tue, 31 Jan 2012 04:01:06 +0000

As promised we would do USAW Total.

Warm-up: mobility

1RM Snatch
1RM Clean & Jerk

(Make-up) Monday 1-30-12

Will — Mon, 30 Jan 2012 04:23:35 +0000

We will treat today like “Benchmark Thursday”. Here is a free day to make up a benchmark workout that you missed throughout the month or maybe your CrossFit total (we will do USAW total tomorrow). So maybe you missed “Kelly” and want to make it up, or “Fran”, whatever. Let’s get in there and get after a benchmark for the this Challenge.

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Here is an article from T-Nation to help you better understand “Tempo Training”. It is pretty simplistic, but accurate.