He has additional pictures on Facebook if you have an account there. This weekend, Luis ran his 3rd 50K race in a row, the Muir Beach Trail Run 50K. Now get this, you have heard him in class, this guy is sick, I mean physically (not only physically sick but […]
Focus: Strength and IntervalWarm-up: 4 rounds:200 M Run with ball5 x Pull-ups10 x N-Ups15 x Squats10 x {Snow angels, Ws, archer reaches, back rolls} Skill/Specific Warm-up: Warm-up on squatsWOD: The Last Ascent5, 10, 15Back Squats (Men – 100 KG, Women – 65 KG)Box jumps (Men – 30″, Women 20″) Post […]
Focus: IntervalWarm-up: 2 rounds of CrossFit Warm-up @ 11 repsPull-ups, dips, DB sit-ups (8, 10, 12), good morning w/bar, OHS with dowel (sit-in 5 sec. 1st round), Samson lunges Skill/Specific Warm-up:WOD: 5 rounds on the 4 min interval:1 x Rope climb2 x Hand stand push-ups4 x Weighted pull-ups8 x Candlestick […]
Focus: StrengthWarm-up: 400 M Run/ 500 M Row3 rounds of 5 {Ice cream makers or Knees-to-elbows, DB thrusters, ring extensions, hollow rock} 5 x The Jump Rope RoutineSkill/Specific Warm-up: 7 x 5 Push PressWOD: Carlos (team-style):37 x Power Cleans (37 KG, 35 LB DBs, 37 LBs) 37 x Push-ups
Focus: StrengthWarm-up: 400 M Run9 reps each {Strict pull-ups, V-ups, kipping pull-ups, 1 arm DB lunges (each arm), over head squats with dowel}Shoulder mobilityBarbell warm-upSkill/Specific Warm-up: 7 x 5 Back squatWOD: 3 Rounds9 x Leg lifts9 x Burpees This an article footer
Focus: CardioWarm-up: 400 M Run + Shoulder Mobility3 rounds @ 7 repspull-ups, ring dips, OHS w/dowel, burpeesSkill/Specific Warm-up: 4 x 3 Thrusters and OHS WOD: Francy: 3 rounds10 x Thrusters10 x Pull-ups10 x Overhead Squats400 M Run
Samantha, Dustin, and I pre-race. I only took one picture at the start. Enlarge image Samantha’s images from the race. As you may have remembered Samantha, Dustin and I signed up for the The North Face Endurance Challenge 50K. Samantha actually prepared and signed up with a 16 week training […]
Focus: Tabata/IntervalWarm-up: 400M Run/500 M Row2 rounds of 8 repsSkill/Specific Warm-up: 10 x Wall Ball2 x 7 x Sumo Dl High PullWOD: Tabata Ya Gotta Be Kidding MeWall BallPull-upsSquatsSumo Dead Lift High Pull What’s a Tabata?
Focus: Cardio Warm-up: 400 M Run / 500 M Row5 x The Routine: 5 x Jump Rope Steps (each leg)5 x Jump Rope Hops 5 x Jump Rope Crossovers Skill/Specific Warm-up: Review The BeastWOD: As Many Rounds As Possible (AMRAP) in 20 min. The Beast!
Focus: IntervalWarm-up: 2 Rounds:Run 400 M with ballOverhead lunges with ball (5 x per leg per arm) Skill/Specific Warm-up: Review WODWOD: 4 rounds of Man Overboard!250 M Row or 200 M Shopping Cart PushDB Muscle SnatchDB Sit-ups1 min rest This an article footer