10 minutes working on kipping pull ups
WOD:
8 RFT
10 dumb bell snatches (5 per side) 20#/40#
10 box jumps (20/24 in)
10 sit ups
Friday, 31 May 2013
Thursday, 30 May 2013
Friday May 31, 2013
Paula and Jason will be out of town for the next little while visiting family and taking in the Canada West regionals. I am so excited for them to have the opportunity to see some of the best compete.
Strength: 2-2-2-2-2 Push Jerk This should be HEAVY. Don't start counting your sets of 2 until you are at a good, heavy point. You wanna get close to your 1 rep max on set 3-4.
WOD:
6 RFT
12 KBS 35/50#
20 Air Squats
Paula and Jason will be out of town for the next little while visiting family and taking in the Canada West regionals. I am so excited for them to have the opportunity to see some of the best compete.
Strength: 2-2-2-2-2 Push Jerk This should be HEAVY. Don't start counting your sets of 2 until you are at a good, heavy point. You wanna get close to your 1 rep max on set 3-4.
WOD:
6 RFT
12 KBS 35/50#
20 Air Squats
Wednesday, 29 May 2013
Thursday May 30th
Strength
Segmented power cleans
WOD
" The Chief"
3 min AMRAP
3 Power Cleans
6 Push ups
9 Air squats
Complete 5 rounds, 1 min rest between rounds
Extra
Max handstand hold
Segmented power cleans
WOD
" The Chief"
3 min AMRAP
3 Power Cleans
6 Push ups
9 Air squats
Complete 5 rounds, 1 min rest between rounds
Extra
Max handstand hold
Tuesday, 28 May 2013
May 29 2013
Strength
Work on snatch's for 10 min
WOD
50 m Sprint
50 seconds off
50 m Sprint
40 Seconds off
50 m Sprint
30 Sec off
50 m sprint
20 Sec off
50 m sprint
10 sec off
And all the way back up
Extra
Couch stretch - 2 Min per side
Work on snatch's for 10 min
WOD
50 m Sprint
50 seconds off
50 m Sprint
40 Seconds off
50 m Sprint
30 Sec off
50 m sprint
20 Sec off
50 m sprint
10 sec off
And all the way back up
Extra
Couch stretch - 2 Min per side
Monday, 27 May 2013
Tuesday May 29th 2013
Strength
5x5 Stict pull ups
Conditioning
For time;
100 Double unders
75 Thrusters 45/75
50 Burpees
25 Wall Balls 14/20
Extra
2 Min AMRAP V-snaps
5x5 Stict pull ups
Conditioning
For time;
100 Double unders
75 Thrusters 45/75
50 Burpees
25 Wall Balls 14/20
Extra
2 Min AMRAP V-snaps
Sunday, 26 May 2013
May 27 2013
What a fantastic weekend! Jason, Marcy and I took in the CrossFit Lethbridge competition and loved every second of it. We had a long hard workout Friday night and three WOD's Saturday. Jason ended up in 7th place, Marcy in 4th and myself in 3rd. It was so great to be around so many great athletes and such an amazing community. CrossFit is really taking off in Southern Alberta and I am so glad to be a part of it!
Monday May 27th WOD
Strength
A) In 10 Min find a 3 RM back squat
Conditioning
B) "Micheal"
3RFT
Run 800m
50 Back Extentions
50 Sit ups
Suppleness
Hip openers- 2 Min per side
Thursday, 23 May 2013
Friday May 24 2013
Jason, Marcy and I are participating in the CrossFit Lethbridge challenge this weekend. We have one workout on Friday and three workouts on Saturday. I am really excited (and scared to death) to compete with some really great athletes and hopefully learn a thing or two! I thought since we have to do this workout, maybe everyone else should too?
Strength
Complete as many reps as possible without putting the bar down.
Press
Push press
Push jerk
WOD
50 Doubles
40 Wall Ball Shots to 10ft target 20/14
30 KBS 35/50
20 Bar Facing Burpees
10 Clean and Jerks 85#/125#
Subscribe to:
Posts (Atom)