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July 08, 2010

Nice work practicing our jump rope yesterday. I saw some improvement in an hour, but its not something we can stop working on, practice makes perfect and we have a long way to go!!

Now lets lift some weights!

Strength Day

Deadlift - 80%

3 - 3 - 3 - 3 - 3

WOD

rounds of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 for time of

Clean (135/95#)

Push Press (135/95#)

Dips

The push-press is from the ground (no rack), go directly from the cleans to the push presses.

Warm-up with a couple 400m runs or 500m rows, make sure to work your way up to the 80% deadlift. Take some time between deadlift sets to recover, once you've gone through your deadlifts, your ready for today's wod. Have fun, c-ya guys at the gym!

I have to bring my camera in, we are totally out of new pictures!!!

Free CrossFit Journal

World-Class Fitness
in a Hundred Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

(courtesy of CrossFit Inc)



	Main Page \| Nutrition Info \| Cool Stuff \| Month:

	July 08, 2010 Nice work practicing our jump rope yesterday. I saw some improvement in an hour, but its not something we can stop working on, practice makes perfect and we have a long way to go!! Now lets lift some weights! Strength Day Deadlift - 80% 3 - 3 - 3 - 3 - 3 WOD rounds of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 for time of Clean (135/95#) Push Press (135/95#) Dips The push-press is from the ground (no rack), go directly from the cleans to the push presses. Warm-up with a couple 400m runs or 500m rows, make sure to work your way up to the 80% deadlift. Take some time between deadlift sets to recover, once you've gone through your deadlifts, your ready for today's wod. Have fun, c-ya guys at the gym! I have to bring my camera in, we are totally out of new pictures!!!					Free CrossFit Journal World-Class Fitness in a Hundred Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (courtesy of CrossFit Inc)