Posts

POD 11/09/10

[youtube=http://www.youtube.com/watch?v=tvtc-PuyGig&fs=1&hl=en_US] [youtube=http://www.youtube.com/watch?v=FiX_Gz18QVc&fs=1&hl=en_US]

WOD 11/7/10

WOD 11/7/10 Warm Up: 50 each - Air Squat / Push Up / Alternating Lunges / Sit Ups Grace: M;135 / F;65 - 30 Clean & Jerk for time (Inc.) Circuit: 30 Sec each - Box Jump / Undulating Rope / Ball Slams / SDHP / KB Swings

WOD 11/5/10

  3 Rounds For Time of: 10 x 2-handed KB cleans 24kg / 16kg   10 x box jumps 24" 4 Rounds of: 1:00 Barbell Farmer's Walk 95lbs each side 1:00 Body Weight sled drag Technique Practice Skin The…

Rest Day!

Active Recovery Day= Walk Dog/Light Jog/Ice Bath/Hot Compress/Stretch/Massage/Sleep

Deadlifts

    WOD 11/02/10 Deadlift 3-3-3-3-3 Work up to 75% - 85% of 1RM 4 Rounds For Time of: 10 ring pull-ups 15 push press 45lbs 20 kettlebell swings (american) 25 abmat sit-ups Post weight and time to comments Courtesy of CrossFit…

Push, Press, Hold!

WOD 11/01/10 Push Press 1-1-1-1-1-1-1 Hold each lift at the top for 30 - 60 seconds "Brooklyn 'Tabernac' Choir of Pain" 50 feet overhead lunges 45lbs/25lbs 10 burpees 10 pike pushups Post weight and time to comments. Courtesy of CrossFit…

WOD 10/30/10

Back Squat 5-5-5-5-5 Work up to a heavy quintuplet. AMRAP in 10 minutes: 10 Air Squats 10 Kettlebell Swings (1.5 Pood) 10 AbMat Sit-Ups 10 Push-Ups (CrossFit Games standard) Post weights and time to comments.  

WOD 10/28/10

Warm UP - Static and Dynamic Flexibility Tabata - Versa Climber/Row Erg/Bear Crawl Dead Lift - 5X5 AMRAP- in 20 minutes 10 K.B. High Pull Left/10 K.B. High Pull Right/20 Ball Slams 15lbs/20 Box Jump 18" Cool Down - Static and Dynamic Flexibility Courtesy…