Sunday, January 18, 2008Olympic Weightlifting, open to all women lifters, all ages COMPETITION SCHEDULEWEIGHT CATEGORIES: 48kg & 53kg weigh in – 9:00 – 10:00 AM lifting – 11:00 AM58kg & 63kg weigh in – 11:00 – 12:00 AM lifting – 1:00 PM69kg, 75kg & 75+kg weigh in – 2:00 – […]
In CrossFit, fitness is measured by work capacity. Coach Greg Glassman in Understanding CrossFit states the following: What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. […]
Enlarge image Enlarge imageThese images are the last digital images I have of Gretchen, my sister Naomi’s dog. I had to carry her into the back of the Forerunner for these images because her hips hurt so much. However, the last image I will choose to keep of her is […]
Focus: Punitive damages for poor eating and drinking habits.WOD: I forget the actual WOD and Ryan is on break but it went something like this:1st Day, Muscle Up (or ring dips)2nd Day, DB Clean and Jerk, 2 reps3rd Day, Burpee, 3 reps4th Day, Knees-to-elbows, 4 reps5th Day, KettleBell or DB […]
Focus: Recovery and IntervalWOD: 4 Rounds on the 5 minute interval:8 x 1-arm DB Snatch4 x Skin-the-cat200 M Run
The following is this year’s holiday schedule. I have made a change, I am giving us, OK, giving me, a small break after 12/31. I have also added a couple of evening classes on Monday and Tuesday. The Google calendar has been updated too. Monday, 12/22 – All regularly scheduled […]
Focus: IntervalWarm-up: 2 rounds of:400 M Run, Pull-ups, Push-ups, Weighted Sit-ups, Good Mornings w/bar, OHS w/bar, Side LungesSkill/Specific Warm-up: 2 x 5 of all the exercises.WOD: Fight Gone Bad!In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute […]
Focus: IntervalWarm-up: 100 Jump Rope Steps/Hops or 500 M Row3 Rounds Cindy: 5 x pull-ups, 10 x push-ups, 15 x squatsSkill/Specific Warm-up: Review WOD exercisesWOD: Man Overboard!Basically, you do a bunch of really hard stuff while your, now former friends, chill out while rowing 500 M (that is if your […]
Focus: StrengthWarm-up: 100 Jump Rope Steps or 500 M Row5, 10, 15 of {pull-ups, ring dips, hollow rock, Samson lunges)Barbell Warm-upSkill/Specific Warm-up: 7 x 3 Front SquatsWOD: 30, 20, 10 for time:Virtual Snow ShovelingPush-ups