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.

i saw this on www.70sbig.com

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

May 11, 2010

Training tonight at 7pm. Scrum work. Come prepared.

Warm Up:

active stretching

Strength:

3 x 8 Hang Clean

WOD – Refinery Programing

50 – 35 – 20
tactical lunges
kettlebell swings

use same weight for both exercises. in a tactical lunge you pass the kettlebell through your legs on each step.

Cool Down:

stretching

May 9, 2010

Mother/s Day

&

Super Sports Sunday

it/s mothers day. it/s also super sports sunday. Get out and do something. my day is starting with a mountain bike ride and then rock climbing at noon.

May 7, 2010

Warm up:

active stretching

Strength Work

3 – 3 – 3
Back Squat

Metcon Work

3 rounds for time
10 handstand push ups
run 200m
15 pull ups
run 100m
20 dips
run 50m

Cool Down

10mins continuous core work:
planks. sit ups. knees to elbows. hollow rocks
stretch

May 6, 2010

Bring you running shoes to training. we are running the hills after.

May 5, 2010

Back on the Horse, gents. Time to get after it.

Warm up:

active stretching
30 pull ups
50 push ups
70 sit ups
100 air squats

WOD (from crossfit.com)

5 rounds of dumbell complex
without dropping the weight perform the following:

5 x dumbell deadlifts
5 x dumbell cleans
5 x dumbell shoulder press
5 x dumbell squats

rest as long as necessary between rounds. choose a weight that is difficult enough that finishing is a mental exercise. I am going to start with 65# dumbells and adjust as necessary.

extra credit:

Crossfitendurance WOD:

4 x 5min intervals with 3 minute recover between rounds. you can elect to run, swim, or use a low impact exercise machine. Track your distance for each round.

Cool Down:

stretch.

May 3, 2010

hell of a weekend gents. 2 big victories! onward to Austin for the Sweet 16s.

Rehab Workout

active stretching.
hip mobility drill
shoulder mobility drill
20-30mins of very low impact cardio
sauna session
hydration and calories today