Today’s WOD: 800M Run 70 Push-Ups 60 Box Jumps 50 Pull-Ups 40 Wall Balls 30 Burpees 20 Sandbag Get Ups 10 Sumo Deadlift High Pulls For those of you participating in PNC 2, welcome to nutrition town. I won’t lie to you, you’ve got a couple of tough weeks ahead of you, but if you make it through the initial …
WOD 08/27/10
Today’s WOD: Front Squat 5×5 @ 70% then 15-12-9 Handstand Push-Ups Dumbbell Squat Cleans
How Do I Eat Better?
So you guys are all doing the Performance Nutrition Challenge, right? No!? It really isn’t as difficult as it may sound, but it isn’t a walk in the park either. Remember, you only have a few days left to sign up for the PNC part II. It costs $10, and the initial performance test is on Monday, August 30th. The …
WOD 08/26/10
Today’s WOD: AMRAP 12: 7 Sumo Deadlift High Pulls (75#/55#) 7 Push Presses (75#/55#) Jeff at his first Olympic lifting competition going for a 98 kg snatch… Success! Our main man Brandon Roberson is heading off into the sunset after today. He was a integral part of our regionals run and has been Mr. Intensity from day one at the …
WOD 08/25/10
Today’s WOD: Thrusters 5×3 then AMRAP 7: 2x100M Run with Plate (45#/25#) 10 Double Unders Each athlete starts with 2 plates and a jump rope. Each plate is moved 100M, then the double unders are completed. Plates can only be moved one at a time.
PNC II Guidelines
Our next Performance Nutrition Challenge is coming up. The PNC is not a Biggest Loser Challenge, or Weight Watchers. The goal is increased performance through improved fueling, better recovery, lowered inflammation, and improved body composition. Everyone can benefit from it, especially those who have become complacent in their diets. Use this as an opportunity to improve your diet, and make …
WOD 08/24/10
Today’s WOD: 800M Run 10 Muscle-Ups 20 Kettlebell Swings (1.5 pood/1 pood) 100M Overhead Carry (135#/75#) 800M Run 10 Burpee Pull-Ups 20 Box Jumps 100M Overhead Lunges (45#/25#) 800M Run 10 Scotty Bob’s (40#/25#) 20 Wall Balls 100M Sandbag Sprint -For those of you on the fence about doing our next Performance Nutrition Challenge, check out Nikki’s review of our …
WOD 08/23/10
Today’s WOD: Push Press Work to a heavy set of 2, then 5×2 @ 90% of the heavy set then 5 Rounds: 8 Goblet Squats (1.5 pood/1 pood) 10 Kettlebell Swings (1.5 pood/1 pood) 6 Toes to Bar
WOD 08/20/10
Today’s WOD: Amanda 9-7-5 Muscle Ups Squat Snatches (135#/85#) This workout was the first of the 2010 CrossFit Games. The guy who posted the time of the day for the men is 5’5″ and 140 lbs. Do the math really quick; that’s 21 horribly close to body weight snatches. Video here.
WOD 08/19/10
Today’s WOD: Deadlift 3×3 @ 80% then 15-12-9 Turkish Get Ups Sit-Ups