June 22nd & 23rd 2009

J.Scars — Mon, 22 Jun 2009 12:48:03 +0000

WU: Stretch; drink water; plank for 1 min; practice box jumps;

WOD: “Tabata Something Else”

tabata protocol (20 secs on 10 secs off) for 8 rds each of pull-up (row), Push-up, sit-up; squat for a total of 32 intervals.

Post score to comments

Finisher: planks for 1 min and hollow rock for 1 min

June is here- June 1 + 2 2009

J.Scars — Mon, 01 Jun 2009 12:28:46 +0000

WU: Stretch out; adjust rings to your chest height; Go through full range of motions on push-ups; rows; and squats – 10x for 3 rds;

SKILL: Row and row mods

WOD: Do the hardest modification of each exercise you can-

10-9-8-7-6-5-4-3-2-1 of:

Row- Foot position will modifiy difficulty

Push-up- knees; toes; decline; HSPU

Sit-up- crunch; basic; abmat;

Squat- Full Range of motion; PVC OHS;

Post time and exercises to comments;

Post WOD: Lecture on health and fitness through CrossFit

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31 Days to go in the nutrition challenge!

$0 in the pot