Saturday
"Micheal"
3 rounds for time
800 meter run
50 sit ups
50 back extensions
Post times
What is CrossFit?
Great CrossFit Links
July 26, 2008
July 25, 2008
Friday
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
July 24, 2008
Thursday
"Fran"
Complete three scaling rounds of 21-15-9 reps for time.
Thrusters
Pull ups
95# guys 65# girls
Post times to comments
July 23, 2008
Rest Day
Sad thing is it doesn't fill the tank.
July 22, 2008
Tuesday
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
July 21, 2008
Monday
Complete as many rounds in 20 min as you can:
1 Burpee
Post complaints to comments
Lookin Junk Yard
July 20, 2008
Sunday
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
July 19, 2008
Saturday
Rest day.
Make it an active rest day. Go for a walk, hike, bike or short jog. We will be open today at 930 so come in if you want to make up a wod or practice form.
We've been hitting legs pretty hard lately so get some rest to rebuild, eat good, stay active and stretch today.
The volley ball is round, and beach is over there!!
July 18, 2008
Friday
21-15-9 of
OHS
Pull ups
95# guys 45# girls
Post times to comments
July 17, 2008
Thursday
Complete as many rounds in 20 Min as you can.
15 push ups
12 ring dips
9 push presses
115# guys 65# girls
Post number of rounds completed.
July 2008
Fitness in 100 words
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
