The Art of Elite Fitness

Wednesday
Jan182012

Thursday, 1/19/2012

"Elizabeth"

21-15-9:

cleans, 135/95lbs

ring dips

 

compare to 1/17/2011

 

Dan with a solid split snatch

Tuesday
Jan172012

Wednesday, 1/18/2012

7 x 1 split snatch

 

Athletic Skills Development Sheet

 

Debbie amazes herself with the deadlift

Monday
Jan162012

Tuesday, 1/17/2012

"CrossFit Total" or "The Other Total"

3 attempts for each lift to find a 1RM:

 

"CF Total"                                                    "The Other Total"

back squat                                                   clean

shoulder press                                             bench press

deadlift                                                         overhead squat

 

compare to 12/20/2011                               compare to 10/31/2011

 

Pam and Doug complete wallballs

 

Sunday
Jan152012

Monday, 1/16/2012

1.5 mile run

 

Five rounds:

12 wallball, 20/14lbs

12 toes to bar

Saturday
Jan142012

Saturday, 1/14/2012

"Tabata This"

Tabata interval is 20 seconds of work followed by 10 seconds of rest 8 intervals. Your score is the least number of reps performed in each exercise. Count calories for the row.

row

rest 1 minute

squat

rest 1 minute

pullup

rest 1 minute

pushup

rest 1 minute

situp

 

compare to 10/11/10

 

Burpees are the fountain of youth.