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5 rounds for max reps of:
Bench, body weight
Pull ups
Back squat, 100kg
Rest 3 minutes between each round.
rest, then..
Row: 2km time trial
Post loads, reps and time to comments.
“It’s not the will to win, but the will to prepare to win that makes the difference.”
- Bear Bryant
Saturday 070112
Posted on January 7, 2012 by admin. Filed under Exercise
10 x 400m Sprints
Rest 90 seconds between intervals.
Make sure you are well warmed up and stretch your calves thoroughly.
Post times for each interval to comments.
“We promise according to our hopes and perform according to our fears.”
- Francois VI Duc de La Rochefoucauld
Friday 060112
Posted on January 6, 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
“The great thing in the world is not so much where we stand, as in what direction we are moving.”
- Oliver Wendell Holmes
Thursday 050112
Posted on January 5, 2012 by admin. Filed under Exercise
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post loads to comments.
“Empty pockets never held anyone back. Only empty heads and empty hearts can do that.”
- Norman Vincent Peale
Wednesday 040112
Posted on January 4, 2012 by admin. Filed under Exercise
Max effort strict press 1, 1, 1, 1.
rest, then…
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Plank hold
30 second L-sit hold
30 second Chin over bar hold
To be a legitimate L-sit hold, heels must be at least at hip height with legs straight and together
Post loads and rounds completed to comments.
“One important key to success is self-confidence. An important key to self-confidence is preparation.”
- Arthur Ashe
Tuesday 030112
Posted on January 3, 2012 by admin. Filed under Exercise
Max effort front squat 1, 1, 1, 1.
rest, then…
For time:
800m run
60kg (40kg) Thruster, 30 reps
800m run
Post total time.
Thanks to CrossFit Brisbane for this WOD!
“When I hear somebody sigh, “Life is hard,” I am always tempted to ask, “Compared to what?”
- Sydney Harris
Monday 020112
Posted on January 2, 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
“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”
- Charles Swindoll
Sunday 010112
Posted on January 1, 2012 by admin. Filed under Exercise
Happy New Year!!
2 rounds for time of:
100 Double unders
75 Squats
50 Pushups
Post time to comments.
Have a great New Year!!
“One person with a belief is equal to a force of ninety-nine who have only interests.”
- Peter Marshall
Saturday 311211
Posted on December 31, 2011 by admin. Filed under Exercise
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 seconds rest.
rest…
3 rounds of:
15 Incline DB press 15kg
15 Push press 15kg
15 Bench tricep roll backs 15kg
rest, then…
Run: 10 x 200m, rest 2:00
Post loads and splits to comments.
“Striving for success without hard work is like trying to harvest where you haven’t planted”
- David Bly
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 with 20kg chains either side.
Rest 1 minute.
rest, then…
Complete as many rounds as possible in 20 minutes of:
7 Back squat 65% 1rm
9 GHD sit ups
12 KB Swing 32kg
Post loads and time to comments.
“Everything that irritates us about others can lead us to an understanding of ourselves.”
- Carl Gustav Jung
