Monthly Archives: February 2008

Warm-up: D-Ball MedleySkill/Specific Warm-up: Overhead Squat 2 x 6 for warm-ups then 6 x 3WOD: 3 x Ab circuit (L-sit, static back extension, knees to elbows and good mornings) This an article footer

Experts Urge Policy, Personal Changes. Read more here… This an article footer

Focus: IntervalWarm-up: Med Ball warm-up then…400 M RunPartner Seated Med Ball Toss400 M RunPartner Sprawl Ball 3 x 1 min each400 M RunPartner Wall Ball 3 x 1 min eachSkill/Specific Warm-up: warm-up for FranWOD: Fran21, 15, 9ThrustersPull-ups This an article footer

Focus: IntervalWarm-up: 2 x CrossFit Warm-upSkill/Specific Warm-up: WOD: Chelsea 5 x Pull-ups10 x Push-ups15 x Squatson the 1:30 interval for 13 rounds or 19:30 This an article footer

Northern California OpenMay 25 – FIT – Los Altos, CAInfo : Entry This an article footer

Focus: Cardio – TeamWarm-up: Row or Run + 1 x CrossFit Warm-upSkill/Specific Warm-up: Practice pull-ups and handstandsWOD: AlternatingDouble water bottle farmers walkSingle water bottle carrySand Bag cleans This an article footer

Focus: StrengthWarm-up: Med Ball Warm-up3 x 15 Wall Ball and Ball Slams with partnerSkill/Specific Warm-up: 7 x 5 Back Squats (first 3 rounds warm-up, hold the same weight for the last 4 rounds)WOD: 3 rounds of 2 x Rope climbs (or appropriate substitute)13 x Deadlift second warm-up for the squat […]

Focus: IntervalWarm-up: 3 rounds of 2 x FlowFit and 4 x DB Warm-upSkill/Specific Warm-up: Practice exercises in WODWOD: 5 rounds on the 5 minute interval:2 x Shoulder Press4 x Push Press6 x Push Jerk Enlarge image The active shoulder, engaging the traps to elevate the shoulder, is a critical component […]

Anthony and I were talking about gymnasts and how strong they are just from body weight exercises. Here is a good description of a pretty amazing gymnastics workout. Here is a great article about the basics of gymnastics training through an interview with Coach Sommer. All Muscle, No IronAn Interview […]

The cover shot for this album is Chris R. He has done a great job of losing almost 5 pounds since the first of Feb.! He is using a diet that is used by Clarence Bass. Congratulate him on his great start next time you see him. Focus: CardioWarm-up: 1 […]