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Max Effort Box Squat 1, 1, 1, 1.
rest, then…..
CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to [...]
Friday 290411
Posted on April 29, 2011 by admin. Filed under Exercise
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.
Compare to 190211
Today is your day! Your mountain is waiting. So… get on your way.
- Dr. Seuss
Thursday 280411
Posted on April 28, 2011 by admin. Filed under Exercise
Bench Press 8 x 3, 60% 1rm, rest 1 minute
rest, then…..
400 meter Walking lunge
Post time and number of steps to comments.
Have you read The Commando’s book “No Excuses”?
If not get you hands on a copy today! click here…..
The way to get started is to quit talking and begin doing.
Walt Disney
Wednesday 270411
Posted on April 27, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
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 [...]
Tuesday 260411
Posted on April 26, 2011 by admin. Filed under Exercise
Box Squat 10 x 2, 60% 1rm blue bands, rest 1 minute
rest, then…..
Bench row max effort 4 x 8, rest 90 seconds
Hip Extension 4 x max, rest 90 seconds
Post loads to comments.
The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.
Deepak Chopra
Monday 250411
Posted on April 25, 2011 by admin. Filed under Exercise
Anzac Day!
Lest we Forget
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all [...]
Sunday 240411
Posted on April 24, 2011 by admin. Filed under Exercise
Every minute on the minute for 20 minutes:
Sprint 100m
10 Push ups
If you miss a round, rest then commence on the next minute.
Post rounds completed to comments.
Anthony Bainbridge sets Canadian record, 282.5kg deadlift at 73.9kg bodyweight.
Picture thanks to CrossFit.com
“There are no shortcuts to any place worth going.”
- Beverly Sills
Saturday 230411
Posted on April 23, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
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 [...]
Friday 220411
Posted on April 22, 2011 by admin. Filed under Exercise
Have a Happy Easter…
Games WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg (45kg)
10 Toes to bar
15 Wall balls 10kg to 10′ target (6kg to 9’ target)
Post rounds and reps to comments.
“When you go through hardships and decide not to surrender, that is strength”
Arnold Schwarzenegger
Thursday 210411
Posted on April 21, 2011 by admin. Filed under Exercise
Push Jerk 8 x 3 60% 1rm, rest 90 seconds
rest, then…..
5 rounds for time of:
Run 400m
7 Wall climb
14 Toes to bar
Post time to comments.
“The only good luck many great men ever had was being born with the ability and determination to overcome bad luck.”
Channing Pollock
