REALITY CHECK

Friday 22 January 2010

WOD 1:

3 attempts to establish a new personal record on 500m row

post times for ALL 3 500m rows

WOD 2:

as recently seen on CrossFit main site:

3 rounds for time of:

10 clean and jerk(135#/85#)

30 situps(use a GHD if available)

post time to comments

3 rounds for time

Thursday 21 January 2010

SKILL:

30 "L" pull-ups

try to hold the parallel position with your legs as much as possible

post impressions to comments

WOD:

"Tabata Something Else"

working on a 20 second on-10 second off format complete 4 minutes of each of the following:

pull-ups

pushups

situps 

airsquats

post total # of reps completed for each exercise to comments 

Wednesday 20 January 2010

STRENGTH:

bench press 5-5-5

back squat 3-3-3

post loads from each movement to comments 

WOD:

 complete as many rounds as possible in 20 min of:

10 thruster(65#/35#)

10 pull-ups

post total # of rounds completed to comments

 

 

 

Tuesday 19 January 2010

Rest Day

Monday 18 January 2010

SKILL:

1 leg step-ups(30/side)

drive thru heel, consciously trying to feel hamstring and glute work

WOD:

30 squat cleans for time(135#/85#)

post time to comments

Sunday 17 January 2010

SKILL:

"L" sit/hold 4 sets of :20

WOD:

"Nancy"

5 rounds for time of:

400m run(.25mi)

15 overhead squat(95#/65#)

post time to comments

Saturday 16 January 2010

STRENGTH:

deadlift 5-5-5-5-5

post loads to commnets

WOD:

"Helen"

3 rounds for time of:

run 400m(.25mi)

21 kb swings(55#/35#)

12 pullups

post time to comments

 

Friday 15 January 2010

Rest day

 
Tali, our rope climb master

Thursday 14 January 2010

STRENGTH:

Sumo deadlift high-pull 5-5-5-5-5

post loads to comments

WOD:

For time:

50 wall-ball(20#-10ft;14#-8ft)

50 knees to elbows(K2E)

50 back-extensions

50 calorie row

50 dips

50 kb swing(55#/35#)

Wednesday 13 January 2010

STRENGTH:

push press 1-1-1-1-1-1-1

post loads to comments

WOD:

10 rounds for time of:

10 pullups

10 ring dips

post time to comments