Monday 11.12.12

Buy In:  Post a comment.  Row 500 meters.

Hip flexor prep: 2 minutes: pvc roll the hips, couch stretch, Captain Morgan stretch.

2 sets of 10:(pause for 5 seconds at the top of each rep- this is going to cause some localized burning. Be conscientious and be tough):

Bridges (don't forget, pause for 5 seconds at the top and squeeze hard),

Bird dogs (from a hands and knees position, straighten one arm and the opposite leg- keep the extended limbs even with the torso and don't forget to pause for 5 seconds while extended and squeeze),

Fire hydrant (minimal rotation of the low back, 5 second pause and squeeze).

then:

(this workout is for load, not time.  copied and pasted from CrossFit.com):

Front Squat 1-10-1-20-1-30 reps

Post loads to comments.

Watch the WOD demo video on CrossFit.com from November 5 for explaination.

Thursday 11.08.12

Buy In:  Put on some layers (gonna be chilly- at first).  Row 500.  5 Turkish get-ups/side.   12 reps: Pull ups,  hollow body crunch, single leg bridges, supermans. 2 minutes Olympic Wall squat.

"Coldplay"

for time:

20 meters sled drag (Berube, the rope for the dragging is laying out under the pavilion)

40 meters farmers carry (kb in each hand)

Walking barbell carry (carried across the back- use a rack to shoulder the load).  Walk across the width of the court and back twice and return the weight to the rack.  load is 135 women/ 225 men.

3 rope climbs

20 meters Strength axle (the new Rogue toy)

Do this two times.  Time each effort. Post times to comments.

Monday 11.05.12

Buy In:  Run 400 meters.  Squat prep: 2 min- asian squat, olympic wall squat, downdog progression. Captain morgan stretch.

Back Squat: 1 set of 5@50%,1 set of 5@60%, 1 set of 3@70%, 1 rep@80%, 1 rep@90%, 1 rep@95%, 1 rep@ max.  (this is a guide-add or delete sets as necessary- bottom line- find your max for this day).

then in 5 minutes:

perform one pullup (chest to bar) and one power clean (67% of bodyweight women/bodyweight for men), 2/2, 3/3, 4/4, and so on.

squats1.jpg