Today’s WOD: What Burpees? 3 Rounds of: 21 Thrusters (75/55#) 21 Burpees Last completed on 7/18/08. A nice site for your perusal here: Mark’s Daily Apple. Bunch of nutrition based posts that some of you may find interesting.
WOD 9/14/09
Welcome to the new week. The skill this week will be the front roll. Today’s WOD: We’ll be doing something a little different today. Today we’ll be holding an Olympic style weight lifting meet. We’ve been drilling both of the core lifts a lot lately, now’s your chance to show off how much your Clean and Jerk and Snatch have …
Saturday Team WOD 9/12/09
In Teams of 2: Part 1: -One partner holds a bar overhead (135#/95#), while the other partner performs burpees. Partners switch when bar is dropped. Continue until 150 burpees have been completed. Part 2: -One partner holds a plank position, while then other performs kettlebell clean and presses. Partners switch when the plank position is dropped. Continue until 150 kettlebell …
WOD 9/11/09
Today’s WOD: It’s PR day again! Pick a workout and get to it. I thought about posting more badgers since you all seemed to love it so much last time, but instead, we’re going to continue down the nutrition road. One of these days, Jake is going to write us a nice long article on the paleo/zone diet, but until …
WOD 9/10/09
Today’s WOD: Power Snatch from the floor, 3×2 (90% of your 1RM) Snatch Balance to Heavy Single So, back to insulin, why is it bad? Okay, it’s not all bad. If it is regulated and released under normal physiologic conditions, it’s actually your friend. But like any friend (hormone), too much of a good thing is quite bad. Prolonged elevation …
WOD 9/9/09
I forgot to post the skill of the week yesterday, thanks for reminding me, Ashton. This week’s skill is the planche. Today’s WOD: 1600M Run 10 Thrusters (135/95) 800M Run 20 Thrusters (95/65) 400M Run 30 Thrusters (65/45) Last completed on 6/5/09. I’ve got nothing for you today. Actually, I’ve got plenty, but I want you all to marinate on …
WOD 9/8/09
Today’s WOD: Deadlift 5×3 at 80% of your 1 rep max then 5x200M Sprint Welcome back from your 3 day weekend. In honor of that extra rest day, here’s an article on the necessity of rest.
No Class Today
Hey guys, Hopefully everyone knows already, but there will be no classes today, have a great Labor day! Jake
WOD 9/5/09
Today’s WOD: As Many Reps as Possible in 20 Minutes: -Power Snatch -Wall Balls -Burpees -Completed as a team of 5, with one person on each movement and 2 people resting at any given. We had a solid team, completing 823 reps total! Also, it seems we’re having some website issues, and can’t post comments. We’re workin’ on it!
WOD 9/4/09
Today’s WOD: 21-18-15-12-9-6-3 Front Squats Weighted Sit-ups – Adapted from the brain trust over at CrossFit headquarters. [youtube]http://www.youtube.com/watch?v=hkSN3f-a3Ok[/youtube] – Now that’s a front squat. Heavy. – I don’t want to bog people down with too much information after that long rambling post yesterday, but I will take it just one baby step further. A number of CrossFit endorsed diets essentially …