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Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
21 – 15 – 9
Supine bar rows, get your body as close to horizontal as possible, alternate your grip
OHS 20kg
then…
Dynamic effort press 12 x 3 @ 55% + purple bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 [...]
Friday 301211
Posted on December 30, 2011 by admin. Filed under Exercise
Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
21 – 15 – 9:
Weighted hip extension
KTE
then…
Dynamic effort box squat 14 x 2 @ 55% + purple bands.
6 x @ 30 seconds rest
4 x @ 1 minute rest
4 x @ 30 seconds rest
Dead lift 6 x 2 @ 50% + progressive load [...]
Thursday 291211
Posted on December 29, 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 281211
Posted on December 28, 2011 by admin. Filed under Exercise
For time:
Run 1000 meters
100 Push-ups
60kg Snatch, 10 reps
Post time to comments.
Thanks CrossFit.com for this WOD!
“What I need is someone who will make me do what I can.”
- Ralph Waldo Emerson
Tuesday 271211
Posted on December 27, 2011 by admin. Filed under Exercise
Max effort jerk 1, 1, 1, 1.
rest, then…
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters
Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10.
Post loads and time to comments.
Thanks to CrossFit.com for this WOD!
“It is not the mountain we conquer, but ourselves.”
- Edmund Hillary
Monday 261211
Posted on December 26, 2011 by admin. Filed under Exercise
Max effort clean 1, 1, 1, 1.
Back squat 10 x 2 @ 75%, rest 1 minute.
Romanian dead lift 6 x 3, rest 90 seconds.
rest, then…
Using Tabata protocol row 2km in as few intervals as possible.
Post loads and intervals to comments.
“Imagination and fiction make up more than three quarters of our real life.”
- Simone Weil
Sunday 251211
Posted on December 25, 2011 by admin. Filed under Exercise
Rest Day
Happy Christmas!!
Money sometimes makes fools of important persons, but it may also make important persons of fools.
- Walter Winchell
Saturday 241211
Posted on December 24, 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 [...]
Friday 231211
Posted on December 23, 2011 by admin. Filed under Exercise
21-15-9 reps for time of:
135 pound Clean
GHD sit-up
Greg Amundson 3:50, Scott Puckett 4:24.
rest, then…
Complete 1 round off:
DB Thrusters 22.5kg for 1 minute
Rest 1 minute
Dynamic Push Ups for 1 minute – hands must touch the chest
Rest 1 minute
Jumping Pull up for 1 minute
Rest 1 minute
Box Jumps for 1 minute (50cm box)
Rest 1 minute
Post time and [...]
Thursday 221211
Posted on December 22, 2011 by admin. Filed under Exercise
Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
21 – 15 – 9
Pull up
OHS 20kg
then…
Dynamic effort press 12 x 3 @ 50% + purple bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.
Incline DB press 2 x 15, rest 1 minute.
Bench tricep roll backs [...]
