Thursday, 25 February 2010
Warm-up
Five rounds for time of:
Run 400 meters
25 Abmat Sit-ups
25 Hip Extensions
Record the total time that it takes you to complete the entire workout.
Since we don’t yet have a GHD, we will use a barbell with weight on it and do Good Mornings for the hip extensions. Ensure that you use a weight that you can handle! We don’t need for you to lose the integrity of your back. Keep it tight and if your hamstrings start burning, bend your knees a little.
Taken from the CrossFit.com website 20100105.
Wednesday, 24 February 2010
Skill training day!
Work on something that you aren’t proficient at. I will be giving a class on Muscle-up progressions.
I know, we did those yesterday, but I want to see where you are at with them. Meet me at the gym at 1600 for a quick class and some hands-on practice!
Signs of Overtraining
Hey everyone! I found a great article and I thought that I would share it.
You can find it at: Signs of Overtraining
That website is accessible through the MEARNG domain and it is stocked full of information! Visit it often.
Tuesday, 23 February 2010
Warm-up – Again ensure those shoulders are stretched out!
Three rounds for time of:
12 Muscle-ups
75 Squats
Record the total time that it takes you.
If you don’t have a muscle-up yet, work with the progressions.
Taken from the CrossFit.com website 20100104.
Monday, 22 February 2010
Warm-up with an emphasis on shoulder flexibility. Do very little Pull-ups or Dips.
“Barbara”
5 rounds each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round. Record the time that it takes for each round.
There is a black binder on the second shelf down that has some blank recording sheets on them. There are some sheets in there that are marked for “Barbara.” Use one if you want to. If you can’t make it to the gym you can download it here – Barbara Score Sheet
The three minutes may seem like a lot of time at first, but it gets shorter and shorter each round! Pace yourself and concentrate on your breathing.
Taken from the CrossFit.com website 20100102.
