[youtube=http://www.youtube.com/watch?v=8ko88WAv0Uk]Mayra finishing her last set of 20. She was definitely on the edge, inspiring. Focus: Cardio/Interval Warm-up: 1 round Crossfit warm-up and 500 M RowSkill/Specific Warm-up: Practice handstands then 10 KB SwingWOD: With a continuously running clock do one kettlebell swing the first minute, two kettlebell swings the second minute, […]
Focus: CardioWarm-up: Shoulder mobility with dowelSkill/Specific Warm-up: The Beast x 4 with bar [see description and demo on Sept. 4 WOD]WOD: Painstorm XIXWith a 65 lb/30 kg, 55 lb/25 kg or 45 lb/20 kg bar how many rounds can you complete in 40 minutes of:5 x Deadlifts5 x Hang Power […]
Ok, that doesn’t rhyme, but check out this Dirtbag Diaries podcast about goals 2008 (it is also in the iTunes store, search for “The Dirtbag Diaries”) This an article footer
The Elite Classic Rings are on sale for $50. Buy them here. Robb Wolf has a great post regarding some diet tools on his blog. The documents include the following: 30 day food log that includes time, day, measures and how the person felt a few hours after the meal. […]
Focus: CardioWarm-up: D-Ball Medley – 200 M run before each of the following: squats, ball squats, ball lunges, OHSSkill/Specific Warm-up: Warm-up with weighted OHSWOD: Nancy – 5 rounds for time400 M run15 x Overhead squat (95 lbs. – men/65 lbs. women) This an article footer
Focus: IntervalWarm-up: 2 rounds of CrossFit warm-up with rowing 400 mSkill/Specific Warm-up: N/A WOD: Tabata This – Squat, Rower, Pull-ups, Sit-ups, and Push-ups More information about Tabata This. This an article footer
Focus: CardioWarm-up: Med Ball warm-up and 2 x The Big Wheel [wmv]Skill/Specific Warm-up: Practice rope climb and practice jump ropeWOD: As may rounds as possible in 20 minutes:1 x rope climb10 x push-ups100 x steps with jump rope This an article footer
Focus: CardioWarm-up: Jog 800 M then 5 x FlowFitSkill/Specific Warm-up: Review KB swingsWOD:2 rounds for time:50 M Broad jump or bounds25 Push-ups50 M Lunges25 Kettlebell swings, 1 pood50 M Bear crawl25 Sit-ups50 M Frog hop This an article footer
Focus: CardioWarm-up: CrossFit Warm-upSkill/Specific Warm-up: N/AWOD: 50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Good mornings50 Wall ball shots, 20 pound ball50 Burpees50 Double unders This an article footer
Focus: IntervalWarm-up: Med ball Warm-upSkill/Specific Warm-up: Count-down push-ups/count-up squats Practice and warm-up on pull-upsWOD: Interval Heavy Fran21, 15, 9Heavy thrustersWeighted pull-ups This an article footer