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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
“You cannot always control what goes on outside. But you can always control what goes on inside.”
- Wayne Dyer
Tuesday 170112
Posted on January 17, 2012 by admin. Filed under Exercise
Row 5 x 1km, rest 1:1
rest, then…
“Grace”
30 Clean and Jerk for time, 60kg
Post times to comments.
“Some of us are like wheelbarrows, only useful when pushed and easily upset.”
- Jack Herbert
Monday 160112
Posted on January 16, 2012 by admin. Filed under Exercise
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
Hang power snatch 3, 3, 3, 3, 3.
rest, then…
Complete as many rounds as possible in 20 minutes of:-
5 wall walks
10 pistols (alternating legs)
15 shoot-throughs (on paralletes) with pushup
400m run
Post loads and time to comments.
“Where the willingness is great, the difficulties cannot be great.”
- Niccolo Machiavelli
Sunday 150112
Posted on January 15, 2012 by admin. Filed under Exercise
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Break ton Neck from Alex Yde on Vimeo.
“Even if you are on the right track, you’ll get run over if you just sit there.”
- Will Rogers
Saturday 140112
Posted on January 14, 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
“You may be disappointed if you fail, but you are doomed if you don’t try.”
- Beverly Sills
Friday 130112
Posted on January 13, 2012 by admin. Filed under Exercise
5klm run
Make sure you warmup properly and stretch your calves well.
Post time to comments.
“Change will never happen when people lack the ability and courage to see themselves for who they are.”
- Bryant McGill
Thursday 120112
Posted on January 12, 2012 by admin. Filed under Exercise
Warm up – row 2km
Mobility 10minutes
Power Snatch
2-2-2-2-2
rest, then…
21-15 and 9 reps, for time of:
45kg Overhead squats
Burpee
Post loads and time to comments.
“Great works are performed not by strength, but by perseverance.”
- Samuel Johnson
Wednesday 110112
Posted on January 11, 2012 by admin. Filed under Exercise
Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
3 rounds of:
Max GHD bar row 20kg – Alternate grips
Max GHD sit up
Rest 1 minute
then…
Dynamic effort press 12 x 3 @ 55% + purple bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.
rest, then…
Complete as many rounds in twenty minutes as you can of:
Buy in – 30 OHS 60kg
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32kg (24kg)
Post loads and rounds completed to comments.
“Expect problems and eat them for breakfast.”
- Alfred Montapert
Tuesday 100112
Posted on January 10, 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
“Not everything that can be counted counts, and not everything that counts can be counted.”
- Albert Einstein
Monday 090112
Posted on January 9, 2012 by admin. Filed under Exercise
3 x 20m Sled drag, 100kg
Complete as many laps in 90 seconds, then rest 90 seconds between attempts.
rest, then…
3 rounds of:
5 Wall climbs
30m Overhead walking lunge 20kg
20 Box jumps 60cm
Post loads and time to comments.
“Always do more than is required of you.”
- George Patton
