« October 2011 | Main | December 2011 »
WOD
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Dips, 50 reps
50 Back extension, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
From Crossfit HQ-
There is a clear distinction between "back extension" and "hip extension". During high rep, timed workouts the default movement is the hip extension"
Enjoy!
More Mainsite fun!
WOD
7 Rounds
35 Double Unders
1 Snatch
Choose one weight.
Record time and total load
Watch the main site video of this wod
Enjoy... especially the double unders!
Strength
Back Squat
5x5
WOD
4 Rounds
500m Row
400m Run
30 Double unders
Enjoy!
Saturday WOD.
Mystery Partner WOD - Just show up.
90 second starts for 10 rounds
With a barbell (45/30) do...
5 Squats
5 Jump Squats
5 Drop Squats
Enjoy!
I like to think of athletes at Greyhounds. The gate opens and off they go screaming to the finish. All along keeping their eye on the rabbit. The rabbit is just ahead, slightly out of reach and it's what drives them.
Back in the day when I first learned about aggression, I took kickboxing classes. It was a fitness class but we used bags to wail on. Air boxing is crap, you gotta hit something! Oh, how I loved a good cross and roundhouse! JOY! The instructor was awesome. She beat the hell out of that bag and her form was unwaivering. She was my rabbit. Everytime I took her class, she was always in the corner of my eye. My intention was to keep up with her and take no breaks. I busted my ass in those classes. Completely raised my level of fitness. She didn't have a clue. I had nothing but admiration and respect for her. That experience is part of what lead me to Crossfit.
Rabbits come in all shapes and sizes. Once while riding up the lift at Keystones Outback I struck up a conversation with a woman on the lift. We chatted about favorite runs and basic ski conversation. While we talked I noticed a patch on the shoulder of her coat. It said "65+"
My current rabbit is a 50K clean and jerk. Modest by many standards but it will take some hard work and determination on my part. This goal sets me on a path of success. All the things I need to do to achieve that clean and jerk translate to success in other aspects of my fitness. I am 100% confindent that I will reach that goal. Because I. Said. So.
When I do, I am going to buy myself a pair of really nice OLY shoes ... and then find a new rabbit.
What are your goals when you walk in to the box? Are you here to compete or to complete? Either is acceptable, but you need to decide. Now, find your Rabbit!
Skill
Snatch skill
WOD
7 Rounds
1 Snatch balance
1 Overhead squat
1 Snatch
Enjoy!
WOD
"Cindy"
20 min. Amrap
5 Pull ups
10 Push Ups
15 Squats
or
"Mary"
20 Min. Amrap
5 Handstand push ups
10 Pistols
15 Pull ups
Enjoy!
