Strong Dudes Lifting Weights

Team Super Training Gym from Sacramento, CA moving some serious weight around. They have a great youtube channel, check it out for videos of the conjugate method in action.

Awesome Story!

I saw this on another swimming blog and I had to repost it. It's an amazing story. What do you all think about naming a Hero wod after him?

http://www.badassoftheweek.com/akaiwa.html

Thanks to SCAQ for the original link.

Video

Austin Staab won the 200 IM and 100 Fly at NCAA's

Olympic Lifting Video

Article Worth Reading

This article, from Crossfit One World's Freddy Camacho, really drives home some important points about Crossfitting. Definitely worth reading.

http://www.sicfit.com/blog/29587-Want-to-Be-a-Better-CrossFit-Athlete

Thursday Workout 10 March 2011

Tomorrow's Workout:
In Nelson-
4 rounds:
12 pullups
Broad Jump with of first court
Sprint to the end
Walk back to recover

Wednesday Workout

Another college Crossfitter



Tomorrow's the last real burner of a metcon before nats. Make it count

Tomorrow's Workout:

Make up bench

then

15 clean and jerks
30 burpees
15 clean and jerks

Videos

Ryan Lochte at SC Worlds

Monday Workout

Tomorrow's Workout:
Back Squat- 8x2 80% on the minute
then
Bench- 5x3 75% on the minute

then

Tabata dumbbell snatch, alt. arms by interval


Cool video of Crossfit at the Arnold Expo this weekend.

Videos!

Here are the video, Ian.


Vlad Morozov, Nathan Adrian, and Graeme Moore all have great turns, watch how early they press and how fast they whip their feet around. Also notice how they initiate their jump off the wall before their feet make contact.



Preview of Coming Attractions

Swimming Videos on Floswimming

Friday Workout

Tomorrow's Workout:
Clean- heavy single
or
John- add 5 lbs to 3x5 back squat, then 3 sets of max pullups
or
Daly- make up strength day

then

5 rounds:
10 Power Snatch, use a weight you can handle unbroken for the first 1-2 sets
12 Box jumps (use bench hurdles if needed)

Finish it up with some knees2elbows and back extensions

Thursday Workout

Tomorrow's Workout:
21-15-9
Swings
Burpees
Pullups

this will be set up with the swings at the far end of Nelson, burpees in the middle, and then pullups, you will run to each station.

then

Sprint starts

Wednesday Workout

Tomorrow's Workout:
Back Squat- Heavy 5x3

Pushpress- Heavy 5x3


Nathan Adrian's 100 free from the Cal-Stanford Dual