Gryphon Strength & Conditioning

A Strength Chipper

• 15 Knees to Elbows
• 20 Dumbell Lunges (each L, R) forward and backward
• 20 Chinups
• 20 Handstands

Deadlifts - prs for everyone!

Today's workout

• Crossfit Warmup
• Medicine Ball Toss
• Technique practice: Press, Push Press, Push Jerk
• Deadlifts to max

Adrienne got a personal record of 62kg, Kathy beat her old pr by 17 kilos, John T. got 100kg, Harlen did 42kg and Divya did 47kg. Prs all! Good job everyone!

Adrienne with 60 kilos

Kathy with 57kg

Divya warming up with 30 kilos

John knocks out 100 kilos.

Three rounds of...

... uh, make that two rounds as this one topped out at +30 minutes. Good workout, though.

Download JumpingPullups100_1366.mov

Tuesday

Dancing is hard work...

"Strength & Conditioning for Dancers" class at the The Paragon Dance Studio in Tempe.

Mickey Ryan Memorial Weightlifting Championships

Congrats to all for a very good meet!  Step #1 is showing up... Special thanks to Ryan Heck from Crossfit Flagstaff for "volunteering" to be a referee.

Ken Urakawa setting a personal record of 110 kilos in the clean & jerk.

Download Jason1stAttemptCJ.mov

Download Jason1stAttemptSnatch.mov

Download Jason2ndAttemptCJ.mov

Download Jason3rdAttemptCJ.mov

Download Jason3rdAttemptSnatch.mov

Download Jason2ndAttemptSnatch.mov

Download Ken1stAttemptCJ.mov

Download Ken1stAttemptSnatch.mov

Download Ken2ndAttemptCJ.mov

Download Ken2ndAttemptSnatch.mov

Download Ken3rdAttemptCJ110kg.mov

Download Ken3rdAttemptSnatch.mov

Speaking of squats...

Adrienne gets an all-time best front squat of 57 kilos (126 pounds) on a recent visit to Crossfit Southwest:

Squatting and such

• Overhead Squat 5-4-3-2-1-1-1-1-1
• Front Squat 4-3-2-1-1-1-1-1
• Back Squat 3-2-1-1-1-1-1-
• Deadlift 2-1-1-1-1-1

Work up to a max or near max single. This workout uses wave loading: Each successive exercise starts a little heavier and ends a little heavier than the previous exercise.

Adrienne got a p.r. of 60 kg in the deadlift.

Chipper

• Ball Slams
• Waiters Walk
• Step Ups
• Chinups
• Dumbell Press
• Situps
• Farmers Walk

Strength workout

• Front Squat 5-4-3-2-1-1-1-1-1-1 to max
• Back Squat 3-2-1-1-1 to max
• 20 dips
• 20 pushups