27 May 2012

Rest Day!!

Enjoy

“Life is what happens when you’re busy making other plans.”

26 May 2012

Active Stretching
Standard Warm up

Pre-Skill:
5-5-5
Dips

WOD:
5 rounds for time:
400M run
15 Box Jumps (24″/20″)
15 Wall Ball

After:
3 Handstands, Max hold

CFE (or Sunday):
10 Mile TT

26 May 2012

Active Stretching
Standard Warm up

Pre-Skill:
5-5-5
Dips

WOD:
5 rounds for time:
400M run
15 Box Jumps (24″/20″)
15 Wall Ball

After:
3 Handstands, Max hold

CFE (or Sunday):
10 Mile TT

25 May 2012

Active Stretching
Standard Warm upPre-Skill:
5-5-5
Bicep Curls (with barbell)

WOD:
4 rounds for time of:
5 thrusters – (135/85#)
30 D. Unders

After-Skill:
Flip Tire – 10 Xs

CFE:
5 x 600m, rest 2:00 mins between

Scaling WOD’s:

The simple fact is that the WODs posted on CrossFit.com are designed for elite athletes with CrossFit experience, and almost all new CrossFitters will have to scale their workouts.

http://journal.crossfit.com/2009/06/scaling-how-less-can-be-more.tpl

Scaling: How Less Can Be More by Clea Weiss

journal.crossfit.com

Clea Weiss explores a few good ways to scale CrossFit effectively. Scaling is an important aspect of Crossfit, but one that’s often misunderstood. Correctly altering and customizing workouts can increase your work capacity, make training more gratifying and keep your Fran times well under 20 minutes…

24 May 2012

Rest Day!!

Nice. Enjoy.

“True friendship comes when the silence between two people is comfortable.”

23 May 2012

Active Stretching
Standard Warm up

WOD:
20 HSPU
30 Pull ups
40 KBL Swings (53/35#)
50 Sit ups
60 Burpees

After:
Plank (move from elbows to hands then back to elbows, keep moving, repeat…)
3 sets, 1 minute each

CFE:
3x 1500m, rest 3:00 mins between

 

“Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.”

22 May 2012

 

Active Stretching
Standard Warm up

Pre Skill:
10-10-10
Toes to Bar (T2B)

WOD:
4 RFT:
40 Box Jumps (24/20″)
40 Push Press @ (75/55#)

“Scale reps and rounds according to your ability level”

Rest: 5min+

1 Mile Run.

CFE:
3 x 800m, rest 2:00
hold splits within 3-5 seconds

 

 

“Being happy doesn’t mean that everything is perfect. It means that you’ve decided to look beyond the imperfections.”