Wednesday 100721

Joint Mobility Warm Up

Passthroughs x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10
Arm Circles x10
Windmills
KB GobletSquat/GoodMorning/Halo x5

KBS x 15 - 25 lb
TGU x 5 each side 18lb
KBS x 15
TGU x 5 each side
KBS x 30

The CrossFit approach...

"The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance. Our almost complete reliance on functional movements is vital to the potency of the CrossFit protocol. We say, "The magic is in the movements."'

Greg Glassman
CrossFit founder and Coach

New favorite workout song!

Monday 100719

Warm up
Joint mobility
Air Squats
Plank Holds
Perfects Stretches
Side Lunges
Front Kicks
Pass Throughs


WOD:
10 KBS 25 lb
3 TGU - each side 18 lb
10 KBS
4 TGU each side
10 KBS
4 TGU each side
10 KBS
3 TGU each side
10 KBS

Skill work - practice OHS with pvc to work on form.

Cool down stretching

"There are two basics that every person in every area of fitness needs to master; how to generate power with your hips and how to control a weight overhead. Don't confuse basics with beginners. Get back to basics."
Shaun Cairn, Senior RKC

Wednesday 100505

Modified "Nate"

AMRAP in 10 minutes

2 Pullups
4 Pushups
8 KettleBell Swing

8 full rounds. I subbed ring rows because I can't get my foot in the band on my own, and used the 25lb KB. I also did full plank pushups, which is a first for me.

Tuesday 100504

Strength- Backsquat x 3
65,85,95,105,115,

Tanks from CrossFitMom.com
200m farmer walk 70lb
250m row
200m waiter walk lh - 25lb
250m row
200m OH Barbell walk
250m row
200m waiter walk rh - 25lb

Friday 04302010

Ran 5k

45:13

Pretty good considering I avoid running alltogether. I'm not very consistent with my wods. And when there is any running I usually sub a row.