Seven rounds for time of:
Push-Jerk 10 reps
10 Pull-ups
Post loads and time to comments.
Adaptation taking place post wod.
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January 2010 entries
January 21, 2010
January 20, 2010
Wednesday WOD
Hang Squat Clean 21-15-10-6-3-1 reps.
Rest as needed between sets. Increase load after each set. Post loads for all six sets to comments.
January 19, 2010
Tuesday
REST DAY
"Repeated failures, are markers in the trail to accomplishment. You fail in route to success."
January 18, 2010
Monday WOD
Complete as many rounds in 20 minutes as you can of:
15 Squats
12 Push-ups
9 Pull-ups
Post rounds, and fractions of rounds, completed to comments.
Some of our lovely ladies at CrossFit212.
January 17, 2010
Sunday WOD
CrossFit Total
Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
January 16, 2010
Saturday
REST DAY
January 15, 2010
Friday WOD
Three rounds for time:
Row 500 meters
53lb Kettlebell Swings, 21 reps
21 Push-ups
Post time to comments.
When the playing field is level. Where one male is humbled to compete with three females-who will not let up, as he competes within himself as well. The only fitness program that will bring these type of results is CrossFit. They train together, encourage each-other, share tips that will help everyone grow stronger and give a resounding thumbs up when the WOD kicked their butt. This is CrossFit, this is you!
January 14, 2010
Thursday WOD
Seven slow rounds with no rest of:
95lb Deadlift, 21 reps
25 Sit-ups
Post results to comments.
Momentum
January 13, 2010
Wednesday
REST DAY
Face of Determination!!
January 12, 2010
Tuesday WOD
Push Jerk 3-3-3-3-3-3 reps
Post loads to comments.
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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