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For time:
100 DB Hang squat clean
Thruster 15kg DB’s
Every minute on the minute do 5 burpee
Post time and round to complete to comments.
“Being willing makes you able.”
- Rhonda Britten
Friday 270112
Posted on January 27, 2012 by admin. Filed under Exercise
5 rounds; each for time of:
Run 800m
100kg Dead lift, 15 reps
30 Push Press 35kg
Rest 1 minute between rounds
Aim to complete each round in +/- 5 seconds, use the first round as a benchmark for the other 4 rounds, only go as fast as you can to complete all movements unbroken.
Note: Do not go out to hard as fatigue will accumulate over the rounds.
Post time to comments.
“Life is like a mirror. Smile at it and it smiles back at you.”
- Peace Pilgrim
Thursday 260112
Posted on January 26, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.
kstar
Kelly Starrett DPT www.sanfranciscocrossfit.com
“Every human action, whether it has become positive or negative, must depend on motivation.”
- Dalai Lama
Wednesday 250112
Posted on January 25, 2012 by admin. Filed under Exercise
Row 3 x 2km time trials
Rest 3 minutes between efforts.
Post times to comments.
“Ninety-nine percent of failures come from people who have a habit of making excuses.”
- George Washington Carver
Tuesday 240112
Posted on January 24, 2012 by admin. Filed under Exercise
Dynamic effort press 12 x 3 @ 50% + green bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.
rest, then…
3 Rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Post loads and time to comments.
“Adversity introduces a man to himself.”
- Author Unknown
Monday 230112
Posted on January 23, 2012 by admin. Filed under Exercise
“Helen”
Three rounds for time:
Run 400 meters
21 Kettle bell swings 24kg
12 Pull ups
Post time to comments.
“Too many people overvalue what they are not and undervalue what they are.”
- Malcolm Forbes
Sunday 220112
Posted on January 22, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.
kstar
Kelly Starrett DPT www.sanfranciscocrossfit.com
“The will to persevere is often the difference between failure and success”
- David Sarnoff
Saturday 210112
Posted on January 21, 2012 by admin. Filed under Exercise
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Juste un Instant from Alex Yde on Vimeo.
“Great spirits have always encountered violent opposition from mediocre minds.”
- Albert Einstein
Friday 200112
Posted on January 20, 2012 by admin. Filed under Exercise
10 rounds of:
100 metres sprints
Rest 45 seconds
Make sure you warm up well..
rest, then…
Complete 100 evil wheels for time.
Post times for each round and evil wheels to comments.
“Only those who will risk going too far can possibly find out how far they can go.”
- T.S. Eliot
Thursday 190112
Posted on January 19, 2012 by admin. Filed under Exercise
Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.
“Where you begin doesn’t matter. Your willingness to start is what counts.”
- Rhonda Britten
