rss 2.0 feedWOD
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
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Dave H.
Testimonial:
I would like to thank everyone at CrossFit Chula Vista for the best year ofphysical fitness since my early thirties. Now forty-one, I'm in great
shape again.
Results Physical Therapy
Eastlake Laser
World Class Fitness
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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Tuesday, January 30, 2007
tues 1/30/07
Monday, January 29, 2007
Mon 1/29/07
WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Friday, January 26, 2007
Fri 1/26/07
Thursday, January 25, 2007
Thurs 1/25/07
WOD
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, January 24, 2007
Wed 1/24/07
Tuesday, January 23, 2007
Tues 1/23/07
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Monday, January 22, 2007
Mon 1/22/07
WOD
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Friday, January 19, 2007
Fri Jan 19,2007
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Thursday, January 18, 2007
Thurs Jan 18,2007
WOD
Front Squat 1-1-1-1-1-1-1 reps
Wednesday, January 17, 2007
Wed Jan 17,2007
WOD
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Tuesday, January 16, 2007
Tues Jan 16,2007
WOD
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Sunday, January 14, 2007
Mon Jan 15,2007
WOD
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Friday, January 12, 2007
Fri Jan 12,2007
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Thursday, January 11, 2007
Thurs Jan 11,2007
WOD
Deadlift 5-5-5-5-5 reps
Wednesday, January 10, 2007
Wed Jan 10,2007
WOD
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups