Extreme BullFit

"Extreme BullFit"

75 Hang Power Snatch

75 Barbell Thrusters

*For Time*

Pro: 53lb Women - 75lb Men

Partition Like this:

12-12

11-11

10-10

9-9

8-8

7-7

6-6

5-5

4-4

3-3

CRAZY!!!

Pro: 53lb Women – 75lb M
Gar 11:54
Chriss 12:13
Andrea 13:34
Stacey 14:04
Katie 18:41
Charlie 18:53
Harold 21:42
Laura 22:46
Brandon 23:46
Stuart 24:27

Pack:
Adrienne 12:29 (45lb)
Chris 17:29 (65lb)
Pat 18:17 (65)
Kara 20:40 (45)
Robin 18:41 (35)
Bryn 19:30 (35)
James 28:38
Keturah and Teaka with some subbed chaos!

Thanks for the Pictures Keturah!

FLickr Pictures

Team 5p takes the BB Thruster test

Team 5p gutted through the same first half workout as the 4 morning classes...

A great opportunity to see early progress!

We have established a solid overhead position of support and core tension with team 5p from the get-go; you are quick learners, fun to coach, super motivated, and highly dedicated!

Output #1: Barbell thruster x a heavy yet perfect 5 reps

Output #2: Maximum reps with 80% load of Output #1

Output #3

*3 rounds for time*

800m Run

10 Hang power clean to a push press (95lb m, 55lb w)

15 Pullups

(Melissa and Adam forgot running shoes and hit what could be the worst forearm pumping circuit out there by subbing 1,000m row for the run - we'll call that substitution workout "Popeye")

Youtube KB High Pull

Core Tension

Lumbar Curve

Postural Alignment

Lets Discuss!

Strong, Strong work on the Thrusters today!

I loved the tight core and solid overhead position!

As a note: most low-back and knee pain can be attributed to collapsing the core in the bottom of a squat. Lets continue to dial in on safe and efficient movement. A strong core will get you far in life!

Output #1: Barbell Thrusters x 5 perfect Reps

Output #2: 80% of Output #1 x 1 set of max reps

Output #3:
60 sec each clock never stops, track total reps
Kettlebell High Pull
Barbell Push Press
Box Jump
Rest
*5 Rounds*

CrossFit Old Town Alexandria: Hang Squat Clean and Barbell Thruster

Best day ever for our hang squat clean...

Excellent progress!

Barbell thrusters...