Tuesday 5-31-11

Warm Up: 10 overhead squats; 10 back extensions; 10 ghd/abmat situps; 10 pull ups; 10 ring dips; Sampson stretch

“Using stretching as a prepatory phase for a WOD, dynamic stretching – along with synchronized breathing – will help tune your nervous system, increase kinesthetic awareness and increase blood flow to the muscles.” The CrossFit Journal – Gus Patel / Element CrossFit

5 Rounds for Time:

12 deadlift 155/105

9 hang clean 155/105

6 push jerk 155/105

post time to comments

Saturday 5-28-11

                                                               YOUR CHOICE:                                                                     

2011 CrossFit Games Regional WOD #1  

For time:

Run 1000 meters
30 Handstand push-ups
Row 1000 meters
 

    or:

                2011 CrossFit Games Regional WOD #2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.  There will be no re-dipping allowed in the thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

or

      2011 CrossFit Games Regional WOD #3

   21-15-9 reps for time of:
   Deadlift (315lb / 205lb)
   Box jump (30”/24”) 

Wednesday 5-25-11

“Weakness Wednesday”

 

sound familiar?

 

  What is it about the WOD that makes us hate it about five minutes into it but brings us back the next day? I submit it’s because we are working on our weaknesses and the sense of accomplishment that comes with overcoming them.