CrossFit CalCourts

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July 12, 2010

Warm Up

4- 30 sec jump rope sprints

10-30 GHD Sit Ups (do less if these are new to you.)

10-30 hip/back extentions Remember these are with your waist past the pad and your back engaged.

400m run

Main site WOD

5 Rounds

15 Thrusters 135/95#

400 m run

Obviously we will scale the thrusters as needed but these are meant to be heavy 70%

Sorry about the missed post yesterday. We have been moving into our new house and I have been away from the computer. To day was an active rest day, and as always sunday is our designated runday. Hope every one had a good weekend and I look forward to another full effort week.

See you ina the BOX, Will.........

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 12, 2010 Warm Up 4- 30 sec jump rope sprints 10-30 GHD Sit Ups (do less if these are new to you.) 10-30 hip/back extentions Remember these are with your waist past the pad and your back engaged. 400m run Main site WOD 5 Rounds 15 Thrusters 135/95# 400 m run Obviously we will scale the thrusters as needed but these are meant to be heavy 70% Sorry about the missed post yesterday. We have been moving into our new house and I have been away from the computer. To day was an active rest day, and as always sunday is our designated runday. Hope every one had a good weekend and I look forward to another full effort week. See you ina the BOX, Will.........					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)