July 28, 2010
Warm up:
stretch
The Physiological Demands of Rugby
at a track:
run 800m
run 400m backward
50 air squats
50 push ups
rest to full recovery (2-3mins)
run 800m
run 400m backward
50 air squats
50 sit ups
Cool Down:
Walk it out
Stretch
June 27, 2010
Warm up:
active stretching
From Crossfit.com
5 rounds for time:
225# deadlift 15 reps
20 box jumps 24″ box
25 pull ups
Cool Down:
deep stretching.
July 26, 2010
Warm up:
active stretching. plyometrics.
Sprints:
8 x 100m
full rest
Strength Conditioning:
back squat
5 – 5 – 5 – 5 – 5
Cool Down:
deep stretching.
July 23, 2010
stretch
Then:
Run:
400m
rest 2min
800m
rest 1min
1200m
Then:
50 burpees for time
Then:
200m Lunges
10 push ups every 25m
July 21, 2010
Warm up:
20 pull ups
40 push ups
60 air squats
Then:
Find your 3 Rep Max Clean & Jerk
Then:
from www.crossfit.com
7 rounds for time:
3 Body Weight Squat Cleans
4 Hand Stand Push ups
Cool Down:
Stretch
July 20, 2010
Welcome Back
Fitness Test
from www.crossfit.com
As many rounds as possible in 20mins
Run 400m – rest exactly as long as it takes you to complete the 400m
ie:
Round 1 – 1:10.05
rest – 1:10.05
Round 2 – 1:12.05
rest – 1:12.05
Post times to comments
May 15, 2010
duration effort today.
Options (choose 1)
run 10k
perform crossfitrefinery noon WOD
mountain bike 2hrs
swim 1.5 miles
May 14, 2010
great crossfit wod posted on the mainsite. love fridays. 1 week from today we will be on a plane to the sweet 16s! hit this WOD hard:
Warm up:
active stretching.
20 push ups
40 air squats
30 sit ups
WOD (crossfit.com)
Eva
5 Rounds for Time
Run 800m
30 kettlebell swings 70#
30 pull ups
scale as necessary – this is a beast!
Cool Down:
eat a damn steak and drink a dank beer
May 13, 2010
Training tonight at 7pm. There will be a good deal of running, so be sharp. Strength only today:
Warm up:
active stretching
shoulder mobility
hip mobility
Strength
5 – 5 – 5
Front Squats
1 RM Deadlift
Cool Down:
stretch.
May 12, 2010
Warm up:
active stretching
5 rounds:
3 Handstand Pushups
5 pull ups
10 push ups
12 Back Extensions
15 air squats
WOD (from Crossfit.com)
5 rounds for time
10 pull ups
10 dips
10 135# Hang Power Cleans
Run 200m
Cool Down:
200 sit ups
