"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
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October 2009 entries
October 31, 2009
October 30, 2009
Friday WOD
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Big Mike, 600lb Tire flip x5
October 29, 2009
Thursday
REST DAY
Congratulations Logan!!
I'm proud of the accomplishments you have made so far.
Keep charging!!!
Love, Dad
It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman.
- Greg Glassman
October 28, 2009
Wednesday WOD
Complete as many rounds in 20 minutes as you can of:
Push press 1/2 your body weight, 15 reps
Rope climb, 15 foot ascent
Post rounds and fractions of rounds completed to comments.
October 27, 2009
Tuesday WOD
21-15-9-3 rep rounds of:
225lb Deadlift
Push-ups
20' Box jump
Post time to comments.
October 26, 2009
Monday WOD
"Helen"
Three rounds for time:
Run 400 meter
21 Kettlebell swings 53lb/26lb
12 Pull-ups
Post time to comments.
October 25, 2009
Sunday
REST DAY
October 24, 2009
Saturday WOD
"Jackie"
1000 meter Row
45lb Thruster, 50 reps
30 Pull-ups
Post time to comments.
October 23, 2009
Friday WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
October 22, 2009
World Class Fitness in 100 words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports! Coach, Greg Glassman
December 2010
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