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Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
3 rounds of:
21 – 15 – 9
Hip extension
GHD situp
then…
Dynamic effort box squat 12 x 2 @ 55% + purple bands.
6 x @ 30 seconds rest
2 x @ 1 minute rest
4 x @ 30 seconds rest
Deadlift 6 x 2 @ 50% + progressive [...]
Tuesday 201211
Posted on December 20, 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 [...]
Monday 191211
Posted on December 19, 2011 by admin. Filed under Exercise
Mobility 10 minutes.
Warm up:
21 – 15 – 9
Ab mat situps
Supine superman’s – hold for count of 3 at the top
then…
Row 1km, stroke rate 24, split 1:55.
rest, then…
Three rounds for time of:
7 Muscle-ups
15kg Dumbbell thruster, 21 reps
Post time to comments.
“Without rest, a man cannot work; without work, the rest does not give you any benefit.”
- Abkhasian [...]
Sunday 181211
Posted on December 18, 2011 by admin. Filed under Exercise
Max effort purple band assisted press 1, 1, 1, 1.
rest, then…
Complete as many rounds as possible in 10 minutes of:
5 Pull ups
10 Push ups
15 Squats
Post loads and time to comments.
Strategy for a 2000 Meter Race
“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” George Bernard [...]
Saturday 171211
Posted on December 17, 2011 by admin. Filed under Exercise
Max effort dead lift 1, 1, 1, 1.
rest, then…
On the minute
Complete the following on the minute for 10 minutes:
3 Weighted Pull Ups – 24kg
Max Rep Power Cleans 65-70% of 1 RM
Post loads used and total reps to comments.
Thanks to CrossFit Football for the Metcon!
“It is under the greatest adversity that there exists the greatest potential [...]
Friday 161211
Posted on December 16, 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 [...]
Thursday 151211
Posted on December 15, 2011 by admin. Filed under Exercise
21-18-15-12-9-6-3 reps for time:
Kettlebell Swing 32kg (16kg)
Burpee
Post time to comments.
“There are only two options regarding commitment. You’re either in or you’re out. There’s no such thing as life in-between.”
- Pat Riley
Wednesday 141211
Posted on December 14, 2011 by admin. Filed under Exercise
Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
Pull ups 3 x 15, rest 90 seconds
then…
Dynamic effort close grip press 12 x 3 @ 50% + purple bands.
4 x @ 30 seconds rest.
4 x @ 1 minute rest.
4 x @ 30 seconds rest.
Incline DB press 2 x 15, rest 1 minute.
Bench [...]
Tuesday 131211
Posted on December 13, 2011 by admin. Filed under Exercise
Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
3 rounds of:
15 Ab mat with 10kg med ball
15 Hip ext
then…
Dynamic effort box squat 12 x 2 @ 55% + purple bands.
4 x @ 30 seconds rest
4 x @ 1 minute rest
4 x @ 30 seconds rest
Snatch balance 5 x 3 at [...]
Monday 121211
Posted on December 12, 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 [...]
