WOD
5/14/2012
Shoulder Mobility w/Band 5 min Run 400 m then 3 rounds of 5 air squats, 10 twisting walking lunges, 5 burpees 3x Max Strict Pullups ** No Kipping Allowed (scores go on the board) – Athlete should alternate hand possition for each set. (fist forward, fist backward, then mixed) Use bands as needed for athletes that can’t do 3 strict. then 15 Min AMRAP 200 Meter Run 15 Hand Release Pushups 15 Wallball shots (20/14) THAI CURRY CHICKEN BURGERS FROM STUFFIMAKEMYHUSBAND.COM Serves 4 INGREDIENTS 1 lb ground chicken (or ground pork) 1 small zucchini, grated 1 small carrot, grated 1 egg white (or use a whole egg if you’d prefer, it’s just to hold...
Read More5/12/2012
couch stretch (1 min ea leg) wall hip/groin stretch(2 min) warmup A For Time: Run 800 meters 10 rounds of the couplet: 10 Pushups 10 Squats Run 800 meters Chopped Kale Salad with Raspberry Mandarin Dressing from Fresh4Five.com Salad Ingredients 1bunch of kale (6-8 small leaves) chopped into small pieces 2 organic carrots washed and sliced into small pieces using hand Julienne Peeler 1 medium tart organic apple julienned into small pieces 3/4 cup of Raw Sunflower Seeds 1/3 cup red onion sliced into small pieces 1/2 cup fresh raspberries Get the how to and the dressing...
Read More5/11/2012
Oscillating weighted squat (2 min) Calf stretch against wall ( 1min ea leg) 2 rounds: 10 Good mornings, 10 air squats, 10 frog jumps 18 Min AMRAP 10 Ground-to-Overhead (95/65) 10 Box Jumps (24/20) 10 Burpees 10 Front Squats (95/65) Efficiency Tips: Ground to Overhead By Eric O’Connor and Chris Spealler In this video filmed at a CrossFit Competitors Course at CrossFit Park City, Eric O’Connor and Chris Spealler show how to use the clean in workouts that test speed and conditioning rather than just max strength and power. With a light load, a high-elbows rack position isn’t needed because you just have to get your elbows in front of the bar for the rep to count....
Read More5/10/2012
Shoulder Mobility w/Band (keeping midline tight, pass thrus, around your head both directions, pullaparts) (5 min) Row 500m then 2 Rounds of 10 air squats, 10 pushups Power Clean 3-3-3-3-3 **Athletes should start with the bar and increase weight for each set. then 10 Min AMRAP 5 Pullups 10 Burpees 15 Situps Pulling Exercises: Hip It Before You Whip It By Bill Starr Coach Bill Starr is a legend in the strength and conditioning world. He was a world-class competitor himself, and has been a renowned coach for nearly four decades. Here is an excerpt from Hip It Before You Whip It: Learning how to pull a weight off the floor or a platform correctly can help every...
Read More5/9/2012
Oscillating weighted sq w/ 25# plate (2 min) Calf stretch against wall (1 min ea leg) 5 min Double Under practice For Time: 500m Row 25 Box Jumps (24/20) 25 Deadlifts (155/115) 50 Pushups 25 Power Cleans (155/115) 25 Shoulder-to-Overhead (155/115) 100 Double Unders (or 400 Singles) CrossFit Rowing Trainer Course: Technique By Angela Hart Concept2 master trainer Angela Hart shows how adjustments in your rowing technique can improve your power and efficiency. At the catch, you want to achieve an acute angle of about 60 degrees, whereas at the finish, you want to achieve an obtuse angle of about 120 degrees, Hart says. While most rowers can achieve the angle at the...
Read More5/8/2012
Hip Openers (2 min ea leg) 2 rounds: 10 pass-thrus with stick, 10 OHS, 10 strict pullups Back Squat 5-5-5-5-5 **Athletes should start with the bar and increase weight for each set. then 21-18-15-12-9-6-3 Kettlebell Swings (53/35) Back Squats (95/65) Knees-to-Elbows The Swing: Loading the Hips By Jeff Martone Seeking Jeff Martone’s famous “boom!”? Look no further. At this CrossFit Kettlebell Trainer Course at Progressive F.O.R.C.E. CrossFit in Las Vegas, Martone talks about establishing body awareness to get the hips back in the swing. First, he has attendees do wall squats with their faces within inches of the wall. Next, he talks about getting the butt...
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