CrossFit CalCourts

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July 17&18, 2010

Warm up is your choice. Try and keep with the standard X-Fit warm up, and utilize the new GHD.

X-Fit Warm Up:

3 rounds

10 to 15 reps of pass throughs, squats, push ups, ghd situps, hip/back extentions, pull ups, dips.

Liberty says add burpees to your warm up. (She typed this)

WOD

6 rounds for time

3 muscle ups ( sub 3 ring pull ups/3 ring dips or 6 pull ups/6 dips)

10 Hang Power Clean 95/65#

20 DBL unders

I think this will be a good mix for you saturday AM'ers. Wish I could join u guys, but we are off on a much needed break. Dont forget to hit the track on sunday for runday. I believe everyone will be at the EHS track at 9am on sunday.

Sunday Run WOD

For 20 Min.

Run 400 m. then rest the same amount of time it took to run.

Run agian and repeat.

Score is the total distance run.

These should be 100% sprints as hard as u can run.

Keep your times and bring them in to post in the book.

"Some thing has been Missing from Cross Fit Cal Courts"

I know that I am not the only one who is excited that our beloved Tami will be setting the WODs starting Monday.

I will be the first to say that I cut my teeth on Tamis WODs and as most of you know we are in for a real treat.

So, You Better Eat Your Wheaties!!!

And dont forget the x-fit games are this weekend and they are being streamed live through the mainsite, crossfit.com

Everyone should take a miniute to check it out. These people really are the

"fittest on earth"

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 17&18, 2010 Warm up is your choice. Try and keep with the standard X-Fit warm up, and utilize the new GHD. X-Fit Warm Up: 3 rounds 10 to 15 reps of pass throughs, squats, push ups, ghd situps, hip/back extentions, pull ups, dips. Liberty says add burpees to your warm up. (She typed this) WOD 6 rounds for time 3 muscle ups ( sub 3 ring pull ups/3 ring dips or 6 pull ups/6 dips) 10 Hang Power Clean 95/65# 20 DBL unders I think this will be a good mix for you saturday AM'ers. Wish I could join u guys, but we are off on a much needed break. Dont forget to hit the track on sunday for runday. I believe everyone will be at the EHS track at 9am on sunday. Sunday Run WOD For 20 Min. Run 400 m. then rest the same amount of time it took to run. Run agian and repeat. Score is the total distance run. These should be 100% sprints as hard as u can run. Keep your times and bring them in to post in the book. "Some thing has been Missing from Cross Fit Cal Courts" I know that I am not the only one who is excited that our beloved Tami will be setting the WODs starting Monday. I will be the first to say that I cut my teeth on Tamis WODs and as most of you know we are in for a real treat. So, You Better Eat Your Wheaties!!! And dont forget the x-fit games are this weekend and they are being streamed live through the mainsite, crossfit.com Everyone should take a miniute to check it out. These people really are the "fittest on earth"					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)