Monthly Archives: May 2011

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 Read More...

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, Read More...

Friday 5-27-11

Warm Up: Like An Athlete (we train like one) 10 each: overhead squat * back extensions * abmat/ghd sit ups * pull ups * ring dips * Sampson stretch 5 min AMRAP:  rope ascents post number to comments Read More...

Thursday 5-26-11

Warm Up: 3 X:  9 wallball shots & kettlebell swings find your "corners" on the plyo box   "Mayhem" 6 min AMRAP 9 back squats 155/105 7 burpees 5 shoulder-to-overhead 155/105 post weight and times to comments Read More...

Wednesday 5-25-11

"Weakness Wednesday"       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. Read More...

Tuesday 5-24-11

  Burgener Warm-Up Deadlift 3-3-3 Power Snatch 5-5-5 7 Rounds For Time: 10 burpees 20 overhead walking lunge 20lb/12lb med ball post weight and times to comments   Read More...

Monday 5-23-11

Bench Press: 2-2-2-2-2 then: 5x  100 m sprint with 60 sec rest between then: 5x  100 m sprint with 90 sec rest between post 2 rep max on bench Read More...

Friday 5-20-11

  15 Min AMRAP: 6 cleans 95/65 200 m dash 9 ring push ups post times to comments Read More...

Thursday 5-19-11

  3 Rounds for Time: 400 m run 15 pull ups 50 squats 15 pull ups post times to comments: Read More...