REST DAY A good article regarding the use of stability training aids (bosu balls, swiss balls) Take note of the overall strength output when using the stability aids. Core Stability for Athletes Saturday A.M. class – Why do I always take the pictures after the work out? Leanne, Bob, Wyane, Liam, Cory Denita, Tanya, Connie. [...]
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WOD 7 rounds 7x Push-press (95#/65#) 7x Push-ups 7x KB swings (53#/36#) 7x Power cleans 7x Burpees 7x Overhead squats Sandra doing WOD for Throwdown Series Denita doing WOD for the Throwdown Series.
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WOD 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat You can do CrossFit anywhere. Compliments of CrossFit.Com Tiffany Morris from Ontario
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WOD PART 1 (for time): 50 Wallballs (20#/14#) plus 3 ROUNDS: 30 Double Unders; 15 Toes to Bar; 10 Front Squats (135#/95#) PLUS (IMMEDIATELY FOLLOWING) PART 2 (max weight): 1 Rep Max Clean (3 MINUTE TIME LIMIT) Today’s Wod is based on the THROWDOWN SERIES A competition between CrossFit Gyms World Wide. Participants at BeMore CrossFit: [...]
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REST DAY Bill Star on Jack LaLanne A quote from the article. He once said, “Fitness is a lifestyle. It’s something you do for the rest of your life. How long are you going to keep on breathing? How long are you going to keep eating? You just do it.” He only ate twice a day, [...]
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WOD 5, 5, 5, 5, 5, Back Squat Step ups 24″ with max weight dumbbells (10 total X 3) Push ups with feet on Medicine Balls hands on pipes (3 X maximum you can do) WHY YOU GET FAT
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WOD “Cindy“ Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary“ Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups DENITA – Yeah her first pull-up on 2/17/2011. Her first CrossFit Class [...]
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WOD 21, 18, 15, 12, 9, 6, 3 Knee to Elbows Box Jumps Push ups Kettle Bell Wall Ball V-Sits Trainer Sandra doing 80% Deadlift
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REST DAY HAPPY FAMILY DAY!! This article was posted on another crossfit website, a good read. HOW TO CONDUCT YOUR OWN ANNUAL REVIEW
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WOD “Michael” 3 rounds for time 50 GHD Sit-ups 50 Back Extensions 800m Run Damn You Auto Correct – 15 Most Popular Don’t open in front of your kids )
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Meal Of The Day
