Archive for December, 2011

CFFG Bodyweight “12 Days of Christmas”
1. Burpee
2. Squats
3. Push ups
4. Broad jumps
5. Ring dips
6. 10m shuttle run
7. Sit ups
8. Back extension
9. Lunges
10. Pull ups
11. Box jump
12. HSPUs

Just like the song.

Compare to 241210.

Three rounds
400m run, rest 2 mins
21 Kettlebell swings, rest 2 mins
12 Pull ups, rest 2 mins

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to 290411.

Deadlift
5-5-3-3-2-2-1-1

Last chance to set a PR this year in deadlift.

Reminder 6:15pm class tonight will be Olympic lifting.

Rest

“Before success comes in any man’s life, he’s sure to meet with much temporary defeat and, perhaps some failures. When defeat overtakes a man, the easiest and the most logical thing to do is to quit. That’s exactly what the majority of men do.”
Napoleon Hill

Read more: http://www.brainyquote.com/quotes/authors/n/napoleon_hill.html#ixzz1gq2dYrvP

Team WOD
Run 4 km
100 Pull ups
200 Push ups
300 Squats
Run 4 km

Snatch technique

then

AMRAP in 10 minutes
5 Snatches
100m Farmers Carry

“Annie”
50-40-30-20-10
Double unders
Sit ups
10 min cut off

Rest 5 mins

“Grace”
30 Clean and Jerks for time
10 min cut off

50m weighted lunges forward
50m weighted lunges backwrds

then

15 min cut off
Run 1km
100 Hand release push ups
Run 1km

10mins to find your max weighted pistol

then

AMRAP in 5 mins
3 Cleans 60/40kg
6 Pistols
9 Handstand push ups