7 rounds for time of:
Push-jerk 2 reps
20 Pull-ups
Divide load selected (pounds) by time to completion (seconds).
Post time and load to comments.
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December 2009 entries
December 31, 2009
December 30, 2009
Wednesday
REST DAY
December 29, 2009
Tuesday WOD
Complete as many rounds in twenty minutes as you can of:
75lb Thrusters, 12 reps
20 inch Box Step-ups, with 50lbs, 20 reps
10 Pull-ups
Post rounds and fractions completed to comments.
Michelle's approval after a great wod.
December 28, 2009
Monday WOD
7 rounds for time of:
Hang clean 2 reps
20 Push-ups
Divide load selected (pounds) by time to completion (seconds).
Post time and load to comments.
When intensity becomes a blur!
December 27, 2009
Sunday WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Some L-sit practice.
December 26, 2009
Saturday
REST DAY
That's Rick, 55yr old getting some air time during the Christmas wod.
Fitness is for everyone, age is not a factor, getting off your anatomy is!
December 25, 2009
Friday WOD
MERRY CHRISTMAS to all!!
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
December 24, 2009
Thursday WOD
"The Twelve Days of Christmas"
12 rounds for time of:
1 Burpee
2 Pull-ups
3 Kettlebell Swings 53lb
4 Tuck Jumps
5 Knees to Elbows
6 Kettlebell Thrusters 44lb
7 30 second Plank
8 Kettlebell Clean (4 ea. side) 53lb
9 Jumping Jacks
10 Handstand Push-ups
11 Kettlebell Deadlift (alt. legs) 44lb
12 Overhead Squats 45lb
Post time to comments.
December 23, 2009
December 22, 2009
Tuesday
Rest Day
"If you hold a cat by the tail you learn things you cannot learn any other way."
- Mark Twain
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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