CrossFit Colosseum

Feed the Warrior Within!

Workout Of the Day

Skill of The Week – 10 Negative Muscle-ups

Strength – Bench 5 @ 75%, 3 @ 85%, max @ 95%

” HELEN”

3RFT

400m run

21 KB Swings @ 24kg/16kg

12 Pull-ups

Gym will be closed this weekend for a level 1 Cert

Workout Of the Day

Skill of The Week – 10 False Grip Turnouts

Strength – Back Squat 3 @ 70%, 3 @ 80%, max @ 90%

5 RFT

6 Strict Chin-ups

6 Strict Ring Dips

6 Squat Cleans @ 155#/110#

WOD from 2pm-3pm will be 800m hill repeats

Workout Of the Day

Skill of The Week – Handstand Walks

4 RFT

200m run

15 lunges @ 135#/95#

Open WOD 12.2 will be done tomorrow

Workout Of the Day

Skill of The Week – Handstand Walks

Strength - Back Squat 5 @75%, 3 @ 85%, max @95%

3 Attempts at a 1RM Jerk

then

4 RFT

10 Jerks @ 60% of 1RM
20 DU
30 Sit-ups

Friday the gym will be closed from 2-3
Open WOD 12.2 will be done on Sunday

Workout Of the Day

Skill of The Week – Handstand Walks

Strength - Bench 5 @75%, 3 @ 85%, max @95%

3 RFT

400m row
15 Pull-ups
9 Power Cleans @ 155#/110#

Friday the gym will be closed from 2-3
Open WOD 12.2 will be done on Sunday

Workout Of the Day

Skill of The Week – Handstand Walks

ME – L-sit on rings ( 3 attempts )

8min AMRAP

15 Hand release push-ups

10 Power Snatch @ 75#/45#

New book out by Jeff Martone

Kettlebell RX –The complete Guide for Athletes and Coaches

The cover page states exactly what the book is all about. It is a complete guide to Kettlebell training directed at athletes and coaches. It’s an illustrated guide from the most simple to the very advanced including program designs.

The authors’ summary of experience and accomplishments on the first page, give the book credibility and definitely aroused my interest.
After a short overview, the book goes down to business immediately with a warm-up followed by the basics of the different types of swings. Each section is illustrated through colored photographs. It starts off with the complete move, followed by the breakdown of the move and how to prepare for it. Also illustrated, which is as helpful as the move itself, are the common mistakes and how to correct them. Because sometimes learning what you do wrong and correcting it is better retained. The book encourages the reader to master the skill and aim for perfection rather than speed or excessive weight for the ego. The book is far away from a boring dry textbook. It feels as if Jeff Martone is right beside you coaching you. The book has a very personable writing style and is filled with quotes and anecdotes not only to emphasize but also amplify the consequences of having the wrong technique and remind the reader to master the simple move first.
The book also has an underlying thread of incorporating CrossFit with workout examples and a hint of humoristic criticism in the department of overtraining which so many are victims of.
You want to start working on your kettlebell skills immediately.

Workout Of the Day

Skill of The Week – 10 Wall walks ( push up position with feet on wall
                                   and walk up until chest flat on wall )

8 min AMRAP

8 T2B

6 Hang Power Cleans @ 145#/100#

4 Push Jerks @ 145#/100#

Open WOD #1 will be done TOMORROW

Workout Of the Day

Skill of The Week – 10 Wall walks ( push up position with feet on wall
                                   and walk up until chest flat on wall )

Strength - Back Squat 3 @70%, 3 @ 80%, 3 @90%

8 X 100m Sprint

1:30 recoveries

Gym is closed today from 2pm-3pm

Open WOD #1 will be done on Sunday

Workout Of the Day

Skill of The Week – 10 Wall walks ( push up position with feet on wall
                                   and walk up until chest flat on wall )

Strength - Bench 3 @70%, 3 @ 80%, 3 @90%

9-15-9

C2B Pull-ups

30" Box Jumps

Ring Dips

Calorie Row

Gym will be closed from 2pm - 3pm on Friday

Open WOD #1 will be done on Sunday

Gym Is Closed Sat and Sun For A CrossFit Level 1 Cert