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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: January 2013

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! …

  • Comments Off on Thursday 130131
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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! …

  • Comments Off on Thursday 130131
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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

“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…

  • Comments Off on Wednesday 130130
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Repeat 3 times 100 crunches 30 lunges w/weight 25 burpees 30 body weight squats max amount of pull-ups

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]

  • Comments Off on Tuesday 130129
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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

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…

  • Comments Off on Monday 130128
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10 rounds AFAP 5 Pull-ups 10 Push-ups 20 Sit-ups