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
____________________________________
31 Days to go in the nutrition challenge!
$0 in the pot
u Rita pressing overhead
WU: Stretch out; Partner up and watch each other do 10 slow squats and check form; do the same for OHS;
SKILL: Do 5 reps of single arm overhead squats with a dumbell or KB; work up in weight
WOD: Run 200m
50 squats
50 Push Presses
50 Abmat Sitips
50 Push Presses
50 Squats
Run 200m
Post time and loads to comments
Happy Birthday Bill
WU: Stretch; go through 5-10 reps of each position:
PVC Shoulder ROM Stretch
Standard OHS
Legs wide; hands close
Hands wide; legs close
hands close; legs close
WOD: Max Rows or Pull-ups in 1 min; rest 1 min
Max Push-up in 1 min; rest 1 min
Max squats in 1 min; rest 1 min
Max Sit-ups in 1 min; rest 1 min
Max Pull- ups or rows in 30 seconds; rest 30 secs
Max Push – ups in 30 sec; rest 30 secs
Max Squats in 30 sec; rest 30 sec
Max Sit-ups in 30 secs; rest 1 min
Max Pull-ups or rows in 15 secs
Max Push-ups in 15 secs
Max Squats in 15 secs
Max Sit-ups in 15 secs
Score by adding up total reps from all exercises
Post score to comments and file;
_ ____________________________________Who is up for a nutritional challenge in JUNE!!!!????
Post interest level or ideas in comments
Do 100 push-ups in as few sets as possible (no time component)
SKILL: Basic Air Squat Drills
WOD: “Tabata Bottom to Bottom”
8 rds of Tabata protocol (20 secs on/ 10 secs off) with the rest or off period held in the bottom of the squat.
The round with the lowest number of reps is your score.
Post score to comments.
WU: Stretch out; do a light 400m run;
SKILL: We are going to be using the pvc and the bars to work on the squat clean today
WOD: Alternate 6 Rounds with a partner of:
30 squats
30 partner leg raises
20 push-ups
20 Back hyperextensions with abmat
For time
Post time, partner and experiences to comments.
The finale of the “Running Month”
WU: stretch out
Get filmed to see what has changed in your running technique since we started
WOD: 1 run to the hedge
60 Squats
2 runs to thr hedge
40 squats
3 runs to the hedge
20 squats for time
For Time
Compare to 090303
Meow.... I'm allergic to cats
Post your thoughts on Running Month, results of the WOD, compared to one month ago, differences in your running technique or how much you hate/love to run now.
Tomorrow’s WOD will depend on the weather. Come in to see what the workout will be. In the mean time watch Abel and I do the CrossFit Total from last week. The video has some foul language in it. It just happens when you lift that much weight. Sorry.Abel and Justin’s CFT 3-10-09 from CrossFit Scars on Vimeo .
Post WOD results to comments.
WU: Stretch, review running drills
Skills: Basic CrossFit Running Drills
WOD: “Running Cindy”
AMRAP in 20 Mins of:
200m run;
5 pull-ups or rows
10 push-ups (scale as needed)
15 squats
Everything is harder to do after a sprint
Here is a great article about how CrossFit is helping the wounded. (you won’t ever complain about a WOD after reading this)
www.againfaster.com – Again Faster Articles – You’ll Be Fine .
Post rounds completed to comments.
Running Month has started!
We will take video of your running stride.
WOD: 1 run to the hedge
60 Squats
2 runs to thr hedge
40 squats
3 runs to the hedge
20 squats for time
For Time
(We will do this WOD again at the end of the month to see the difference in time)
Me with Brian Mackenzie of crossfitendurance.com, the guru in running of CrossFit
CONGRATS TO EVERYONE WHO MADE IT THROUGH THE NUTRITIONAL CHALLENGE!
We have a cool WOD today.
WU: Pick a partner; stretch out; go through the exercises in the WOD to get the movements down;
WOD: “The Mamba”
Max reps as a team in 1 min through 4 stations; 3 rds with 1 min rest between rds:
Partner Clapping Push-ups
Partner Squats
Partner Pull-ups
Partner Med Ball Sit-ups
Post total number of reps completed for each round with your partner to comments.
