Archive for February, 2011

Wednesday 9 Feb 2011

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Find 1 RM for Deadlift 
Then
4 rounds for time
25 double unders
7 DB (45/ 25) Burpee Box Step ups (Start standing holding the DBs, execute a burpee on the way back up deadlift the DBs up and execute a step up on the Box with the DBs (24”/20”), with step-ups you can share a box)

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Tuesday 8 February, 2011

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Take 12 min to find your 1RM Shoulder Press

Then:
Every min on the min for 7 min add one rep to
-DB Squat Thrusters – start at 5 (1st min do 5 reps, 2min 6 reps, 3min 7 reps, 4min 8reps, 5min 9 reps, 6mins 10reps, 7th min 11 reps)
—-Rest 1 min
- Chest to Bar Pullups, strict, ….ring rows – start at 5

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Monday 7 Feb, 2010

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Base line Intervals– 3 rounds, 2 min rest in between
Row 500m
40 Squats
30 Abmat
20 Pushups
10 Pullups

Programming by: Meegs

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Friday February 4, 2011

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Wod #1: Take 15 minutes to find your Power Clean 1 RM (get at least 5 Heavy Singles)

Wod #2:  7 Minute Clock: Every minute on the minute perform 5 Chest To Bar Pull ups, then for the rest of the minute perform max rep power cleans (135#/95#), output measured on total # of cleans completed after 7 minutes

*Scale C2B to Regular Pull Ups or resistance band Pull Ups if needed

*newer athletes can go from hang w/ power cleans

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Thursday Feb 3, 2011

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20 min clock, partner WOD:
1 partner rows max distance while partner 2 does 25 GHD sit ups (or subs) and 25 Hip extensions (or subs),
then tags their partner out to switch out on the rower.
Output will be measured on total row distance at the end of 20 min.
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Wednesday Feb. 2nd

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5 Rounds:

1 Minute Max Rep Front Squats (135#/95#)

1 Minute Max Rep High Box Jumps (24/30 in.)

1 Minute Rest

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Kickin Ass In The Sport of…LIFE!!

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If you’re a crossfitter, there’s no doubt that at some point, after a long hard workout, laying in a pool of your own bodily fluids, you’ve asked yourself, “Why the hell am I doing this to myself?” Trust me, I’ve asked myself that same question. Actually, I recall very clearly asking it yesterday, while my already bruised sternum crashed the deck for the
60th friggin burpee of the day. But,if you never came up with an answer to that question, ...

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