Archive for September, 2009

Easy 5 block Zone meal.

“Isabel”

For Time:

30 Snatches (60kg)

Rest as required then,

Snatch intervals.

6 intervals of 5 snatches for time. Rest 1 minute between intervals.

Use the same weight you used for “Isabel”.

 

 

Balance, one of the ten general physical skills. There are many domains in which to practice it. Remember, regularly learn and play new sports. Balance will serve you well throughout your lifespan and hopefully save you from injury and incapacity as you age. What have you done, today, to improve your balance?

TODAY’S WOD

No equipment Nicole

5 rounds for time of:

400m Run

Max set of push ups

Record total time and reps per round.

Mrs Tom, thrusters.

Front Squats

3,3,3,3,3.

Rest Day

or

5 Rounds for time of:

10 Push jerk

10 Push ups

Phil T hang power clean

Phil T is a CrossFit Feel Good athlete, his strength, fitness and coordination have improved dramatically since starting CrossFit.

Rest Day

or

work on a skill

or

21-15-9

Air squats

Push ups

Sit ups

“Without discipline, the warrior can do nothing. Not only must the warrior be prepared to do the things it takes to make his vision a reality, he must also take action. This action, taken every day, is discipline personified.”

Unknown

Post WOD

5 rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Shell S, Dave D and James M working hard for points

Deadlift

7 sets of 1

Find your 1RM or beat it.

2009 CrossFit Games Winners

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

L-Sit, CrossFit Kids

Rest Day

or

L-Sit Practice, see how long you can hold your L-sit.

“I WOD, therefore I am”

David D

Deadlift

5 rounds for time of:

5 Deadlifts

10 Burpees

Go as heavy as you can on the deadlifts.