Gryphon Strength & Conditioning

One pair of dumbells

20 minutes of:

• 10 Thrusters
• 10 Swings
• 10 Hang Power Cleans

Score is the number of rounds.

Sunday's Olympic Weightlifting Workshop was a rousing success. Thanks to John T. for arranging the workshop, Keven for hosting the workshop, and all for attending!

All-dumbell workout

20 minutes of:

• 10 Thrusters
• 10 Swings
• 10 Hang Power Cleans

Crossfit Sedona in Brazil

Road trip! Jack and Carole get in some workouts while in Rio:

Rapid-fire Weightlifting

This was like a "normal" Olympic weightlifting workout - snatch, clean & jerk, and squats. Except in this case the squats were first and in between the classic lifts were some dips, pullups, and knees-to-elbows just to keep the heart rate up. This was tiring!

Download SquatCleanAndJerk100_1947.mov 

Tuesday am

For time:

• 1,000 meter row
• 9 ball slams
• 750 meter row
• 12 ball slams
• 500 meter row
• 15 ball slams
• 250 meter row
• 21 ball slams
• 125 meter row
• 29 ball slams

O-lifting for dancers

Today we went to Crossfit Southwest as part of the "Strength & Conditioning for Dancers" class. Don needed to work on techniques for partner lifts, so we worked on cleans and snatches. We used dumbells, medicine balls and barbells. Don had never been taught squat cleans before and he did very well:

Download 100_1942.mov

Friday

7 rounds, for max load:

• Snatch-grip deadlifts x 5
• Medicine ball situp throws x 5
• One-arm dumbell press x 5

"Linda" variation

"Linda" is normally done with 3 barbells - hence the nickname "Three Bars of Death" - but today's version was as follows:

10-9-8-7-6-5-4-3-2-1 reps of the trio

• Deadlift
• Pushups
• Dumbell clean

Tabata-like

Not quite the Tabata protocol, today's workout was close to it:

• Burpees 0:30
• Rest 0:20
• Squats 0:30
• Rest 0:20

4 rounds for total reps.

5K

Today's workout: run the 5K portion of the Sedona Marathon.

Linc: 26:40, a 1:05 improvement over last year. 5th place in age group, 58th out of 500 entrants overall.