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Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters
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100 Words Of Wisdom
■ Eat meat, vegetables, nuts, 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.
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Thursday, April 05, 2007
Thurs 4/05/07
Wednesday, April 04, 2007
Wed 4/04/07
W.O.D.
Clean & Jerk 1-1-1-1-1-1-1 reps
Tuesday, April 03, 2007
Tues 4/03/07
W.O.D.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to 01/29/07
Monday, April 02, 2007
Mon 4/02/07
W.O.D.
Power clean 1-1-1-1-1-1-1-1-1-1 reps
Sunday, April 01, 2007
S.O.S 4/01/07
No park WOD we will be at CrossFit San Diego
April 1, 2007 - LWC meet at CFSD
Registration/Weigh-In: 7:00 a.m.
Lifting begins: 9:00 a.m.
Two platforms will be judged simultaneously at this meet. You must be a member of USA weightlifting to compete. Memberships may be purchased and/or renewed during registration. This is meet no. 2 of the So Pac. Lwc series.
Friday, March 30, 2007
Fri 3/30/07
W.O.D.
Run 5 K
Thursday, March 29, 2007
Thurs 3/29/07
W.O.D.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wednesday, March 28, 2007
Wed 3/28/07
W.O.D.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tuesday, March 27, 2007
Tues 3/27/07
W.O.D.
Front Squat 1-1-1-1-1-1-1 reps
Finish with ring skills practice
Monday, March 26, 2007
Mon 3/26/07
W.O.D.
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Sunday, March 25, 2007
S.O.S.
Sweat on Sunday
run 5 K
Friday, March 23, 2007
Fri 3/23/07
W.O.D.
Push press 3-3-3-3-3-3-3 reps
Thursday, March 22, 2007
Thurs 3/22/07
W.O.D.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Wednesday, March 21, 2007
Wed 3/21/07
W.O.D.
Four rounds for time:
Run 400 meters
Rest 2 minutes
Tuesday, March 20, 2007