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Archive
Thrusters 5x5
Friday, September 17, 2010WOD
Dynamic warm-up before the WOD
Thrusters 5x5 (focus on elbows being high, weight shifted to heels, and full extension at the top)
Rest
Four rounds for time of
Hang cleans 5 reps 135/95
Burpees 10 reps
Post loads and times to comments
The look of victory!
Can anyone name the 10 general physical skills? Post your answers in the blog...
Thrusters 5x5
Tuesday, October 26, 2010WOD
Dynamic mobility before the WOD
Thrusters 5x5
Rest
10!
KB Swings 1.5/1 pood , TTB
Post loads and time to comments
Hand care is something that as a crossFitter you have to do on regular basis. But even with good hand care sometimes there is a WOD that eats your hands for lunch. Reed and Bret did Josh yesterday and found that out. Congrats, Reed and Bret for finishing strong!
If you are a MUD RUN athlete remember that next week you have to pick up your race packet. Check the MUD RUN site for packet pickup location and time. Continue to do the CFE runs posted we are almost done with the 10k training. The race is getting ready to start!
Foam Rolling the Lower Extremity Made Easy
Thrusters 5x5
Wednesday, February 09, 2011We are open for the 5:30 and 6:30 pm class tonight unless the weather turns bad and the roads begin to ice. Use your judgement.
We are open this morning for the 5:45 am class! Keep an eye on the site for updates regarding the evening classes and the schedule due to inclement weather. We will post updates throughout the day!
WOD
Dynamic mobility before the WOD
Thrusters 5x5 (the hip crease must break the plane at the bottom and the head through the arms at the top with the ear exposed)
rest
Good Mornings 4x8
Row 1000 meters @ 85% RPE
Post loads to comments
Comments
1.Cardiovascular/respiratory endurance
2.Stamina
3.Strength
4.Flexibility
5.Power
6.Speed
7.Coordination
8.Agility
9.Balance
10.Accuracy
1.Cardiovascular - Rowing
2.Stamina - Tabata intervals
3.Strength - Wallballs and olympic lifts such as clean, deadlift(my favorite), squat, and jerk
4.Flexibility- Stretching exercises, but also, the movements in #3. You can't perform these well without flexibility and doing them improves flexibility.
5.Power - see #3
6.Speed - see #3
7.Coordination - see #3
8.Agility - see #3
9.Balance - see #3
10.Accuracy - see #3
Wow....I see a pattern here.