REALITY CHECK

Saturday 2 January 2010

Rest day

Friday 1 January 2010

 

I just wanted to say thank you to all my clients and those who have followed this site. May 2010 be your best year yet.

Happy New Year

WOD:

Power clean 1-1-1-1-1-1-1

Thursday 31 December 2009

STRENGTH:

deadlift 3-3-3-3-3

post loads to comments

WOD:

5 rounds for time of:

500m row

15 push press/push jerk(95#/65#)

post time to comments

Wednesday 30 December 2009

We apologize for missing the postings from the last couple of days. We are out of town for vacation for the holidays. Today's posting will start a new 3 day cycle of programming.

WOD:

"Angie"

  for time:

100 pull-ups

100 pushups

100 situps

100 airsquats

post time to comments  

Sunday 27 December 2009

SKILL:

100 ring push-ups

WOD:

(as recently seen on CrossFit main site)

 deadlift 1-10-1-20-1-30

total all 6 barbell loads and post to comments 

Saturday 26 December 2009

SKILL:

practice double unders

WOD:

"Brandon"

75 power cleans for time(95#/65#)

post time to comments

 

Christmas Day 25 December 2009

Rest Day

Have a Merry Christmas and enjoy time with the family.

Christmas Eve, Thursday 24 December 2009

STRENGTH:

(per yesterday's posting on the CrossFit main site)

Front squat 1-10-1-20-1-30

This workout is for load. Start with a max load for 1 rep, then 10,1,20, etc. Then add up all 6 loads and post to comments.

WOD:

100 box jumps for time(24"/20")

post time to comments

 

 

Wednesday 23 December 2009

STRENGTH:

single arm kb overhead squat (15 reps/side)

use a weight that will challenge you but not compromise form

WOD:

Complete as many rounds as possible in 20 minutes of:

5 box jumps(24"/20")

10 "L" pull-ups

15 knees to elbows

post rounds to comments(note partial rounds)

 

Tuesday 22 December 2009

STRENGTH:

push press 3-3-3-3-3

post loads to comments

WOD:

4 rounds for time of:

run 400m(1/4mi)

50 airsquats

post time to comments