Wednesday, 1 September 2010
Active Rest
Work on a skill that needs to be practiced. Get with a coach and learn something new. Make up a missed workout. This is a day to improve on a skill that may be your “goat.”
Equipment is in!
Hey all! We finally have some GHDs and C2 Rowers! I am sooooooo excited to be able to work with this equipment!
I would like to bring up an article about doing the Glute-Ham Developer Sit-up. Please read the CrossFit Journal Article in Journal # 38 from October 2005. This can be found at the gym posted on the shelf above the binders.
Have fun with these!
Tuesday, 31 August 2010
Warm-up
Strength
Deadlift 5-5-5
MetCon “Mary”
As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (One legged squats) alternating legs
15 Pull-ups
Skill
How many Consecutive 250 meter laps can you make with a 25 pound sandbag overhead?
Monday, 30 August 2010
Warm-up
Strength:
Back Squat 1-1-1-1-1
MetCon:
500 meter row
30 Box Jumps, 24″
30 Kettlebell Swings, with a 53 or 35 pound KB
Skill:
Work on Handstands: give at least 5 minutes of your time to develop a good handstand. I am looking to have a straight line from your heels to your hips to your shoulders to your hands. This involves having an open shoulder so make sure that your shoulder girdle is well stretched!
Saturday, 28 August 2010
Four Rounds each for time:
800 meter run
rest as needed between efforts
