Archive for December, 2009

Rest Day

“A hero is a man who does what he can. ”

Romain Rolland

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Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups

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CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

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Rest Day

“A man is but the product of his thoughts what he thinks, he becomes. ”
Mohandas Ghandi

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Running and Endurance Cert. CFX

Run 5k

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For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 Sit-ups

Split Jerk

1,1,1,1,1,1,1.

Find your 1RM or beat it.

4 Rounds for time of:
10 Burpees
15 KB Swings

Rest Day

“I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn? ”

Lisbeth Darsh

The CrossFit Waverton Mindset (No.6)