Gryphon Strength & Conditioning

Olympic Weightlifting Seminar

Thanks to Ken at Crossfit Southwest for putting an excellent seminar. A good time was had by all, thank you for the t-shirts!

Friday's workout

For time:

• 100 Ball Slams; 8lb ball
• Farmer's Walk; 30 lb. dumbells for 100 meters
• Row 2,000 meters
• Waiter's Walk; 15 lb. dumbell for 75 meters each hand

Long Slow Distance

Today's workout:

• Row 5,000 meters

FGB

"Fight Gone Bad"

3 rounds, 1 minute each of:

• Row (10 meters = 1 point)
• Wall Ball
• Sumo Deadlift High Pull
• Box Jump
• Push Press

The Basics, heavy.

Today's workout:

• Front squat 5-4-3-2-1-1-1-1-1 (increase weight each set to maximum)
• Push press 5-4-3-2-1-1-1-1-1 (increase weight each set to maximum)

Working on the rack position for the front squat:

Kettlebell Workshop in Tempe

Thanks to Ken Urakawa of Crossfit Southwest for putting on an excellent workshop! Lots of cool new exercises and ideas, too many to post them all.

Download OverheadGooseStepLunges.mov

Download KenDoesFigure8Tosses.mov

Download LincDoesFigure8Tosses.mov

Crossfit HQ WOD

This workout was lifted  from the Crossfit headquarters Workout Of the Day.

• Walking dumbell lunges 25 yards
• 10 pullups

As many rounds as possible in 20 minutes. Lunges and pullups scaled as necessary.

Father & son pullups:

Long Row

Today's workout:

• Row 5,000 meters

OHS and rowing

Today's workout:

3 rounds of

• Overhead squats (21-15-9 reps)
• Row 500m

We also worked on improving core stabilization with some plank exercises and a little bit of the "evil wheel".

Download EvilWheel.mov

Cleans & Dips

Today's workout was 20 minutes of:

• Squat clean x 10 reps
• Dips x 10 reps
•