Day 5

Three Rounds for Time
300M Row
5 KTE
10 dumbbell push jerk

Post time to comments.

NEW SKILLS:
Shoulder mobility circuit
Push Jerk w/ PVC [wmv][mov]
Knees to elbows (KTE) progression [mov][wmv]


HOMEWORK:
Zone Meal Plans - How much food you should eat in a day for optimal health and peak performance.

Day 4

Three Rounds for Time
Run 200m
Lunge 30 ft
10 jumping pullups

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NEW SKILLS:
Jumping Pull-ups:
Kipping Pullups, Step 1 [wmv][mov]
Kipping Pullups, Step 2 [wmv][mov]
Walking Lunges [wmv][mov]

HOMEWORK:
Fitness and Nutrition article - General overview of CrossFit and the dominant role nutrition plays in our program.

Day 3

Three Rounds for Time of:
Row 200M
10 Dumbbell Thrusters

Time each interval (one person rests while partner goes)

Post interval times to comments.

NEW SKILLS
Rowing [wmv][mov]
Thruster [mov][wmv]

HOMEWORK:
Food Journal - write down EVERYTHING you eat for the next 3 days (Fri, Sat, Sun). We will discuss nutrition next week.

Day 2

10! (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
Kettlebell Deadlift
Push Press w/ Dumbbells

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NEW SKILLS:
Deadlift - Intro Lecture Clip...[wmv][mov]
Press
Push Press

Day 1

200m run
15-12-9 squat, ring row, push up
200m run

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NEW SKILLS
Air Squat Demo w/explanations [wmv][mov]
Push-up Standards [wmv][mov]

HOMEWORK
Read: Foundations

WOD 12

200M Run
15-12-9
Squat/Pushups/Body Rows
200M Run

Post time to comments.

NEW SKILLS:
Muscle-up/False Grip Demo [wmv]
Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov]

HOMEWORK:
Sign up for Unlimited Training!

WOD 11

200M Run
20-15-10
Kettlebell Swings
1 Rope Climb or 2 rope lowers

Post time to comments.

NEW SKILLS:
Rope Climb/Beginner Rope Climb
Kettlebell swings [wmv][mov]
Supermans/Good Mornings/Back Extensions[wmv]


HOMEWORK:
Name 3 of the "Girls" and the wods are.