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For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
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Better to remain silent and be thought a fool than to speak out and remove all doubt.
- Mark Twain
Sunday 080412
Posted on April 8, 2012 by admin. Filed under Exercise
70kg Squat Clean and Jerk, 30 reps for time:
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
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We shall never know all the good that a simple smile can do.
- Mother Teresa
Saturday 070412
Posted on April 7, 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
I never worry about action, but only inaction.
- Winston Churchill
Friday 060412
Posted on April 6, 2012 by admin. Filed under Exercise
Thruster 3-3-3-3-3-3-3
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Don’t be afraid to give up the good to go for the great.
- John D. Rockefeller
Thursday 050412
Posted on April 5, 2012 by admin. Filed under Exercise
Run 5km for time.
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Difficulty is the excuse history never accepts.
- Edward R. Murrow
Wednesday 040412
Posted on April 4, 2012 by admin. Filed under Exercise
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.
- Dalai Lama
Tuesday 030412
Posted on April 3, 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
What defines you, makes you, moulds you?
- CS
Monday 020412
Posted on April 2, 2012 by admin. Filed under Exercise
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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It’s not about whether you win or lose, it’s whether you gave 100 percent from start to finish.
- CS
Sunday 010412
Posted on April 1, 2012 by admin. Filed under Exercise
Dead lift
10-10-10
Wall ball Finisher
Complete as many reps as possible in 3 unbroken attempts, resting 60 secs between each attempt. Score equals total reps
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Saturday 310312
Posted on March 31, 2012 by admin. Filed under Exercise
Row 2K
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“Sorrow is the mere rust of the soul. Activity will cleanse and brighten it.”
- Samuel Johnson
