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Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
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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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Tuesday, July 20, 2010
WOD From the CrossFit Games
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Monday, July 19, 2010
WOD Clean & Jerks
21-15-9
reps for time of
clean & jerk,135lb
pull-ups
Saturday, July 17, 2010
Sat 07/17/10
We are closed today.Heading up to the CrossFit Games.
Friday, July 16, 2010
WOD Fri 07/16/10
Closed Sat 07/17/2010,heading off to the CrossFit Games.
Rick T. pulling a 450lb deadlift.
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments.
Rick T. pulling a 450lb deadlift.
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post distance to comments.
Thursday, July 15, 2010
WOD Thurs 07/15/10
Danielle with a big smile sets new PR with her 300lb deadlift!!
'Dirty Dozen"
25 walking lunge steps
20 pull-ups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings,2pood
30 sit-ups
20 hang squat cleans ,45lb bar
25 back ext
30 wall ball shots,20lb ball
25 broad jumps
'Dirty Dozen"
25 walking lunge steps
20 pull-ups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings,2pood
30 sit-ups
20 hang squat cleans ,45lb bar
25 back ext
30 wall ball shots,20lb ball
25 broad jumps
Wednesday, July 14, 2010
WOD Wed 07/14/10
Deadlift
1-1-1-1-1-1-1
Tuesday, July 13, 2010
WOD Tues 07/13/10
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 091129.
Monday, July 12, 2010
WOD Mon 07/12/10
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Saturday, July 10, 2010
WOD Sat 07/10/10
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box
Friday, July 09, 2010
WOD Fri 07/09/10
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Thursday, July 08, 2010
WOD Thurs 07/08/10
For Time
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Wednesday, July 07, 2010
WOD Wed 07/07/10
Snatch
5-5-5-5-5
Tuesday, July 06, 2010
WOD Tues 07/06/10
For Time
30 handstand push-ups
40 pull-ups
50 kettle bell swings
60 sit-ups
70 burpees
Monday, July 05, 2010
WOD Mon 07/05/10
The Bear
7 sets of the sequence
power clean
front squat
push press
back squat
push press
Sunday, July 04, 2010