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.
Thursday, May 19, 2011
Day 4
Three Rounds for Time
Run 200m
Lunge 30 ft
10 jumping pullups
Post time to comments.
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.
Run 200m
Lunge 30 ft
10 jumping pullups
Post time to comments.
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.
Tuesday, May 17, 2011
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.
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
Post time to comments.
NEW SKILLS:
Deadlift - Intro Lecture Clip...[wmv][mov]
Press
Push Press
Kettlebell Deadlift
Push Press w/ Dumbbells
Post time to comments.
NEW SKILLS:
Deadlift - Intro Lecture Clip...[wmv][mov]
Press
Push Press
Monday, May 16, 2011
Day 1
200m run
15-12-9 squat, ring row, push up
200m run
Post time to comments.
NEW SKILLS
Air Squat Demo w/explanations [wmv][mov]
Push-up Standards [wmv][mov]
HOMEWORK
Read: Foundations
Thursday, April 28, 2011
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!
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!
Tuesday, April 26, 2011
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.
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.
Subscribe to:
Posts (Atom)