PRE-COMP WOD

1. Build to a 1rm in clean and jerk...don't go too heavy, keep it fast.
95,115,125,135
2. 3x5 clean and jerk #75 /rest 90sec
3. ring push ups 3 x 10 unbroken
4a.3x 20 double unders unbroken
4b.3x 20 sec row / rest 90sec

Tommorrow is GAME DAY!

Pre-Comp Training Session

500m Row @ 95%
400m Run @ 90%

rest then...

3 rounds NOT for time
5 box jumps
10 KBS
15 Wall Ball Shots

This Semester-- Biomechanics or better yet..."Functional Anatomy and Mechanics"...how nerves command muscles to pull on bones to move joints and create optimal performance...in CROSSFIT...hee hee :-)

Training Day

My "Homey G" Jared workin' out the Squat Cleans!

1. Find Heavy Rep in Hang Squat Clean within 7min.
135,145,155,160,165,170

2. 10-1 #95 Ladder Hang Squat Clean for time
unbroken sets / 5:20

3. GHD Sit ups 3 x 30 Unbroken

Training Day

1A. HSPU w/ green band 3 x amrap (-2)

6,5,4

1B. semi-stiff leg deadlift 3 x 8-10

#95,#115,#115

2A. ring push ups 3 x amrap (-2)

15,12,10

2B. kettle bell swing 3 x 25 unbroken #1pd

3A. ring dips amrap (-2)

6,6,6

3B. rev glut hypers 3 x 15

Double Training Day

HAPPY NEW YEAR 2010!!!

WOD #1 @ 12pm

1. Push Jerk 6min find 1RM
115,125,135,145, 150x

2. CTB Ladder 1-10-1
11:34...toasted grip

3. AMRAP DB Burpees in 3min
36reps

WOD#2@ 5:00pm

1. OHS 10x10 / 90sec rr
75,75,75,75,75,85,85,85,85,85

2. Ring Push ups 10x10 unbroken / 90sec rr

Training Days: Dec. 30--31st 2009

3 sets:

12 Sumo Deadlift Highpulls #80

90sec. Row @ 90% effort

rest 2min

3sets:

12 Db Thrusters #20

AMRAP DUs in 60 Sec. - 64-63-64

rest 2 min

3 rounds of:

20 14" box jumps unbroken

25 sit-ups

fast as possible

DEC. 31st 2009

Build to heavy 1RM Power Clean

145,155,165,170

Post Hike and Board WOD @ CrossFit NRG

Bryce waiting from me at the top :-)

Me and Bryce

10-20-30 reps of...

• Power Cleans #95


• Wall-Ball Shots


• Pushups
  

for time = James messed up on the timer so it was around 11 minutes i think...all I can say is my legs were toast from back-country hike and board the day before!

Me at the top...decieding how to get down...aaagh!

Nasty Girls

This WOD came up in the hot-tub the night before ...Did it Sunday morning with Dave and Bryce @ CrossFit NRG!


3 Rounds for time

• 50 Air Squats
• 7 Muscle ups
• 10 Hang Power Cleans #95
  =10:23
  

Training Day

7 rounds for time

deadlifts x 10 #165
doulble unders x 50
=11:29

little fatigued...pre wod before road trip to SLC!

My 12 days of christmas

On the first day of Christmas my true love gave to me...
1- Clean and Jerk #115
2- Handstand Pushups
3- Chest to bar pullups
4- Overhead Squats #75
5- Burpees
6- Sumo deadlift high pulls
7- Ghd sit ups
8- 1.5 pood walking lunge
9- Dips
10- 20" box jumps
11- Wall ball shots
12- Calories on rower
=34:45