300 Spartan Workout

This workout clip is of some of the actors who prepared for the Spartan 300 movie doing Crossfit workouts.



WOD
25 pullups
50 Deadlifts (95/135)
50 boxjumps
50 pushups
50 floor wipers (95/135)
50 KB cleans (26/35)
25 pullups

Deadlifts

We have been focusing on Deadlifts for this programming cycle so I thought I would share a couple articles:

Great article on Deadlifts by Bret Contreras

For you women, "Why Women Should Deadlift" by Nia Shanks

Want more? Come to the tuesday, thursday and saturday strength and lifting classes!

Liz, Scott and Mike doing deads

WOD

15-30-45-45-30-15 sec working

15 sec rest inbetween each interval of:

iron mikes

Push Press

Lateral hurdle hops

9/11 WOD

A little late but I still wanted to share with you the special WOD we did on Sunday. (That's Minh and Anne doing the 343 steps)

200m run - for the 200 people who jumped
14 Burpees - for the 14 who survived the impact zone
23 pushups - 23 people survived in or below the tower
40 sec plank - 40 people lost their lives on United Flt. 93 "let's roll"
110m run - floors on the towers
60 pullups - number of police officers who lost their lives
60 sec plank - American Flt 77, the plane that was crashed into the Pentagon
125 partner med ball situps - number who died at the Pentagon
60 sec plank - number of people on United 175 that crashed into the south tower
110m run - floors in the towers
90 sec plank - number of people on American Flt. 11 that crashed into the north tower
343 steps carrying 100 lbs. - the number of firefighters lost (100 lbs is their gear)
Lift 2977 lbs of deadlifts - total that died on Sept 11, 2001