WOD 9-12-12
Mobility Shoulders Strength EMOTM 20 minutes squat clean Final weight 160# PR Fitness EMOTM 15 minutes 2 squat clean (95#) 15 push ups *penalty for each round not completed 400m run* Time/ rounds: All completed
WOD 9.10.12
Mobility Hips and knees Strength Back squat 5 x 3 185-195-200-205-210 Finished at 91% of RM Fitness Round 1 30-20-10 Wall balls (14#) Box jump (24″) -3 minute rest (required)-5:20 split Round 2 21-15-9 Push press (65#) Sit ups Time: 10:24 *p. press not heavy.
WOD 9-7-12
Mobility Calf & ankles Strength Off day Fitness 1 RFT 50 DB Swings (50#) 50 Alternating V ups 1 mile run 2 rounds 21:38 Fitness 2 Tabata (30/5/16) Deficit HSPU (25# plates) Hanging L Sit
WOD 9-6-12
Mobility 10 minutes legs & basic shoulder with lacrosse ball 1-2 minutes each on roller quads and hamstrings 1-2 minutes knee, hips, shoulder Strength Squat Clean to thruster 3-3-3-2-2-2-1-1-1 65-75-85-95-105-115-125-135-145 Fitness 21-15-9 Deadlift (155) Box Jump 30″ Time: 4:48
WOD 9-5-12
Mobility Rubberband hip flex stretch 1 – 2 minutes each side Rubber band squat sit 1-2 minutes Lacrosse ball 1-2 minutes hips and glutes Strength Snatch Balance 5-5-5-3-3-2-2-2-1-1 45-55-60-70-75-80-85-90-95-100 Practice 2x’s at 85# – 3 reps Fitness 4 rounds 10 Turkish getups (20# DB) 20 alt. Lunges (20# DB) 30 MD ball sit ups (16#) … Continue reading
WOD 9/4/12
Mobility Hip & calf with lacrosse ball Strength Front Squat 5-5-5-3-3-3-1-1-1-1 205 PR Fitness CFHQ WOD For Time 10 thrusters (95#) 200 m run 20 thrusters (65#) 400 m run 30 thrusters (45#) 800 m run Time 7:41 Great day!
Pistols, what pistols?
My coach threw out a WOD that for all practical purposes was fully depend on the person’s will to push themselves harder on easier body movements. Everyone can do a pull up (modified counts), air squats, push ups, jump rope (better know as double unders), right? Look closer, and there it is, pistols, one legged squat. … Continue reading
Protected: 8/23/12
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Misconception of CrossFit makes women ‘bulky”
The link is to another CrossFit box article on the misconception of CrossFit making women bulky. A total farce in my opinion. Enjoy the link! http://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/
Great source of information for those already apart of the community or looking to find a local box (gym) to get started. The site has everything from easy affiliate finder to information about CrossFit Kids. Check it out!
barbbraden 