by Crossfit Brio
27. February 2010 05:00
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
So we realize that's a pretty nasty workout. Below are the intermediate and novice scaled versions. Watch this video (the 2nd half) for progressive variations of Hand Stand Push Ups.
Intermediate "Garrett"
3 Rounds for Time of:
75 Squats
25 Handstand Pushups (or progressions)
25 Hanging Straight Leg Raises
25 Pullups
Novice "Garrett"
3 rounds for time of:
50 Squats
25 Shoulder Press (strict, as in NO push press or push jerk)
25 Hanging knee raises
25 Pullups
What is a Ring Handstand Pushup anyway?
CrossFit BRIO is located in Saskatoon, Saskatchewan, Canada
by Crossfit Brio
3. February 2010 07:59
The 300 Workout
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box jumps, 24"
50 Single-arm Clean-and-Press (1/3/4 pood KB)
25 Pullups
Mark Twight of
Gym Jones was the man behind those buff bods in the movie 300 and he discusses the training program
here. Basically Mark trained the cast for 4 months using constantly varied, functional movement, executed at high intensity. Every workout had a time or a score and they rarely, if ever, repeated the same workout. Completing the workouts in a group with a healthy amount of competition cemetented a deep bond between all the guys. Sounds familiar? That's because Mark's gym
used to be a CrossFit affiliate. The fact that he is no longer associated with CrossFit is a whole other can of worms, but many of his WODs live on in the CrossFit world, including this one!
by Crossfit Brio
2. February 2010 07:57
This was an add-on to an otherwise unrelated video about handstand pushup standards (the original is here)... but it actually made us laugh out loud!
WOD
"Not the Total"
Clean, 1 rep max Bench press,
1 rep max Overhead squat,
1 rep max Clean
Clean is from the ground, power or squat. You will have 3 attempts to reach your max weight in each lift, just like in the CrossFit Total.
Watch 870lbs 'Not The Total' with Spencer Hendel [wmv] [mov] Share
by Crossfit Brio
1. February 2010 07:55
Sometimes you just have to grin through the pain...
WOD
Five rounds for time of:
50 Sumo Deadlift High Pulls (45lb bar)
7 Thrusters (135/95)
Endurance 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. Endurance WODs are posted for our athletes who are training for an upcoming race and CrossFitting an average of 4-5 times per week. To slant the CrossFit program for an endurance event, complete 2 of these WODs per week, a minimum of 3 hours before or 3 hours after the regular CrossFit WOD
SHIRTS! We need SHIRTS! Do you have any creative/funny suggestions for the slogan? Post your ideas in the comments. "Strong people are harder to kill and more useful in general" "Know pain, know gain" "CrossFit: Doing things, most people can't"