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Rest Day
Work a weakness
Mobility WOD…..
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 [...]
Wednesday 200711
Posted on July 20, 2011 by admin. Filed under Exercise
Bench 8 x 3, 50% 1rm, blue bands, adjust grips, rest 1 minute
Standing bent over row 4 x 6, max weight, rest 90 seconds
DB Tate press 3 x max reps, rest 90 seconds
Knees to elbows 3 x 15, rest 1 minute
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The man who makes no mistakes does not usually make anything.
- Bishop [...]
Tuesday 190711
Posted on July 19, 2011 by admin. Filed under Exercise
Sled drag 5 x 30m, 60kg, rest 1 minute
Box Squat 12 x 2, 50% 1rm, blue bands, rest 1 minute
Deadlift 8 x 1, 50% 1rm, purple bands – doubled over, rest 1 minute
GHD Hamstring drops 5 x 2, rest 90 seconds
Side bends 2 x 8, rest 1 minute
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Take time to deliberate, but [...]
Monday 180711
Posted on July 18, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
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 [...]
Sunday 170711
Posted on July 17, 2011 by admin. Filed under Exercise
5 rounds; each for time of:
Run 400m
Rest 90 seconds between efforts
Post times to comments.
The big shots are only the little shots who keep shooting.
- Christopher Morley
Saturday 160711
Posted on July 16, 2011 by admin. Filed under Exercise
Max Effort Floor Press 1, 1, 1, 1, 1.
rest, then…..
“The Seven”
7 rounds for time:
7 HSPU
7 Thrusters, 60kg(40kg)
7 Knees to Elbows
7 Deadlift, 110kg(80kg)
7 Burpees
7 KB Swings, 32kg(24kg)
7 Pull-ups
Post loads and time to comments.
Determine that the thing can and shall be done, and then we shall find the way.
- Abraham Lincoln
Friday 150711
Posted on July 15, 2011 by admin. Filed under Exercise
Max Effort Front Squat 1, 1, 1, 1, 1, 1, 1.
rest, then…..
3 rounds for time of:
Run 400m
3 Deficit Sumo Dead lift 150kg (90kg)
21 Wall Ball 10kg (6kg)
Post loads and time to comments.
Happiness depends more on the inward disposition of mind than on outward circumstances.
- Benjamin Franklin
Thursday 140711
Posted on July 14, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
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 [...]
Wednesday 130711
Posted on July 13, 2011 by admin. Filed under Exercise
GHD Sit up 3 x max reps, rest 90 seconds
Push Jerk 5 x 3, rest 90 seconds
Floor Press 7 x 3, 60% 1rm, rest 1 minute
Max Effort weighted pull up 5 x 5, rest 2 minutes
JM Press 5 x 3, rest 2 minutes
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Pic courtesy of CrossFit Brisbane
“The highest reward for a man’s [...]
Tuesday 120711
Posted on July 12, 2011 by admin. Filed under Exercise
Hang Power Clean 3 x 5, 70% 1rm, rest 90 seconds
Front Squat 10 x 2, 60% 1rm, rest 1 minute
Sumo Dead lift standing on blocks, 5 x 2, rest 90 seconds
Hamstring drops 4 x 6, rest 2 minutes
Post loads to comments.
“I quote others only to better express myself.”
- Montaigne, Michel 1533 – 1592, French Author
