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F.A.S.T.

“Functional Aerobic Strength Training”

Monthly Archives: January 2013

31/01/13 Thursday 130131

Rest Day

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Colin Broadwater “and his ol’ buddy Joaquin, taking a rest day near Mammoth Lakes, CA.”

“Brand Is Identity” with Coach Glassman – video [wmv] [mov] [HD mov]

Registration for the 2013 Reebok CrossFit Games Open is live! …

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31/01/13 Thursday 130131

Rest Day

Enlarge image

Colin Broadwater “and his ol’ buddy Joaquin, taking a rest day near Mammoth Lakes, CA.”

“Brand Is Identity” with Coach Glassman – video [wmv] [mov] [HD mov]

Registration for the 2013 Reebok CrossFit Games Open is live! …

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31/01/13 1/31/13 – 100-10-30 Repeat

Repeat 3 times 100 meter sprint 10 push-ups 100 meter sprint 10 jumping lunges 10 meter sprint 10 pull-ups 100 meter sprint 10 burpees 100 meter sprint 10 bodyweight squats 100 meter sprint 30 crunches

30/01/13 Wednesday 130130

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Yurii Hanson 3:52. Post times to comments.

Compare to 120615.

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Cerro Negro Volcano, Nicaragua.

WOD Demo with Cara Hipskind and Kayla Baumgardne…

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30/01/13 1/30/13 – All Out

Repeat 3 times 100 crunches 30 lunges w/weight 25 burpees 30 body weight squats max amount of pull-ups

29/01/13 Tuesday 130129

“Gwen“

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Sarah Hopping 145lbs, Rebecca Voigt 130lbs. Post loads to comments.

Compare to 080404.

CherylBoatman_snatch_th.jpg

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Adam Neiffer.

“Headlock Talk 101” with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Sarah Hopping – video [wmv] [mov] [HD mov]

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29/01/13 1/29/13 – 50’s

AFAP 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

28/01/13 Monday 130128

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Christy Phillips 1…

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28/01/13 1/28/13 – Up’s

10 rounds AFAP 5 Pull-ups 10 Push-ups 20 Sit-ups    

27/01/13 1/27/13 – REST