FREE WORKOUT! 1st CrossFit Intro class is free!
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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.
-Provided by CrossFit.com
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Three rounds of:
-Samson stretch (20-30 seconds)
-Lunge 15 steps
-Back Extensions (10-15)
-Dips (do just a few)
Then:
-”Greatest stretch in the world” (three each side)
WOD: “Climb to Heaven” 3 rounds 3 min rest in between rounds.
Take elevator down to ground floor.
Time starts at the bottom of stairs
3rounds:
-Run up the stairs to the 11th floor
-40 squats
-30 situps
-20 pushups
-10 burpees
-Rest 3 [...]
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Reminder:
There will be a morning class on Friday.
There will not be a night class on Friday because we are moving house then. Directions, and or any changes to the new place (@ 3rd and Main) will be sent in an email.
Warm Up:
Hip Mobility drills
Core Strengthening
WOD:
5 rounds of
AMRAP bodyweight back squats,
AMRAP handstand pushups
rest as needed [...]
WOD
Row 5k for time.
Warm up:
Run up the stairs with a med ball. Do 10 squat cleans at every landing
Post WOD:
Parellete HSPU, 5 sets
Lsit- 30 sec longer cumulatively longer than you did last week up to 3 min.
Announcing the 2010 CrossFit Games! – video [wmv] [mov]
Beyond the Body by Louis Hayes
Today’s WOD:
Shoulder Press:
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
There is 15 sets, every one should be as close to your maximum capacity as possible. Do 5 minutes of shoulder mobility drills and then start ramping up to your work sets. The 15 sets should take you [...]
4-23-10
Warm Up:
Jump Rope 3 minutes
-work on double unders, crosses, and single leg switches
21-15-9
Heavy KB swings
Pullups
Ring Dips
PVC Overhead squats
WOD:
For Time:
500 m Row
25 Burpees
10 Stair Climbs (up & down)s
25 Burpees
10 Stair Climbs (up & down)s
25 Burpees
500 m Row
4-22-10
WOD:
One Snatch every minute on the minute for 30 minutes.
Your total score is the amount cumulative weight you lift for the 30 minutes
Throw out your Microwaves and your soy, It will kill your thyroid:
Warm UP:
Double Under Practice: 5 Min
Lsit Holds: Do a combined total of 30sec longer than you did last week up to 3min. If you did 3min last week then try and do less sets.
16-12-8
Very light Wallballs
Back Ext. Wheelies
Pullups
WOD: FIght Gone Crazy
3 Rounds:
-1 min each:
[...]
WOD:
A
For Time:
3 rounds
1 Stair Climb (down & up 10 flights)
15 Slosh Pipe Overhead Squats
B
-Burgener Warm UP
Snatch Pulls
5-5-5-5-5
WOD A:
500m Row sprints x 4
-exactly 3 min rest in between each set
WOD B:
Untimed (but do as quick as you can):
21-15-9 of the following exercises:
1. 65% of 1RM of a Strength movement(squat, deadlift, clean, shoulder press, snatch, etc…)
2. Something you are weak at
3. Pick this exercise based on #1 and #2, fill in the blank [...]
“McGhee“
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.
Enlarge image
Corporal Ryan C. McGhee, 21, was killed in action on [...]
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