CrossFit December 30, 2014:

For time:
75 Kettlebell Swings, 53/35 lbs
Run, 1 mi
75 Kettlebell Swings, 53/35 lbs

Comp: Same
Performance: 35/26#
Fitness: 50 Swings 26/17# Run 1200 50 Swings 26/17#

Barbell and Oly Club:

Strength Bias -
Halting Snatch Deadlift 4x2 at 95% 1RM
Rest as needed between sets.
Use 95-100%

Find your 3 Position Snatch 1 Rep Max.

Romanian Deadlift 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.

Maintenance Bias -

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible. 

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

Sport of Fitness:

Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps
Minute 4 – L-Sit x 30-40 seconds

Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs)
20 Strict Pull-Ups
Rest 4 minutes

These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.


With the encouragement of co-worker and CrossFit coach Meredith Davis, 18 Cannon School educators in Concord, North Carolina, started training at CrossFit Vitality. In this nine-part series, these teachers and administrators go through CrossFit fundamentals and try to determine the cognitive impact of the program.