MWOD: Standard
Warm-up: Standard
WOD: For Time
800m run
50 sit-ups
400m run
50 deadlifts
400m run
50 sit-ups
800m run
This will be a good one!
Friday, January 7, 2011
Thursday, January 6, 2011
Thursday Play Day
MWOD: -
Shoulder Mobility on bars
Overhead Stretch
Perfect Stretch
Pigeon Pose
Warm-up x 2
CrossFit at ORU Warmup with max time Handstand Holds
WOD:
12 min AMRAP
10 -Renegade Rows (5/arm)
15 -squats
20 -sit-ups
Shoulder Mobility on bars
Overhead Stretch
Perfect Stretch
Pigeon Pose
Warm-up x 2
CrossFit at ORU Warmup with max time Handstand Holds
WOD:
12 min AMRAP
10 -Renegade Rows (5/arm)
15 -squats
20 -sit-ups
Tuesday, January 4, 2011
A New Year Begins
Alright, so a new year is upon us. Have all of you made your fitness goals for 2011?
Have you written them down? If not, DO IT NOW!
In fact, I recommend this for any of your goals in 2011, not just your fitness goals. Any goals of life, business and play, write them down and then read them everyday. It helps you stay motivated and gives you something tangible to reach towards.
Now, onto tonight. We start again with those of you that have been with me for a year and some only a few short months. I am also aiming to welcome many newcomers this semester.
The 6:30 class will now become the 'regulars' class and the 7:30 will be our 'beginners' class if you will. This 7:30 class will be learning the 9 foundational movements of CrossFit and include workouts that tax the system and give a good base for moving into more intense CrossFit programming.
MWOD:
Shoulder and hip mobilities
Warm-up: x 2
10 pass throughs
10 jumping jacks
10 lunges (5 per leg)
10 sit-ups
10 push-ups
10 Pull-ups
10 squats (6:30 class only)
WOD:
200 m run
21-15-9
Supermans/Burpees/Box Jumps
200 m run
Have you written them down? If not, DO IT NOW!
In fact, I recommend this for any of your goals in 2011, not just your fitness goals. Any goals of life, business and play, write them down and then read them everyday. It helps you stay motivated and gives you something tangible to reach towards.
Now, onto tonight. We start again with those of you that have been with me for a year and some only a few short months. I am also aiming to welcome many newcomers this semester.
The 6:30 class will now become the 'regulars' class and the 7:30 will be our 'beginners' class if you will. This 7:30 class will be learning the 9 foundational movements of CrossFit and include workouts that tax the system and give a good base for moving into more intense CrossFit programming.
MWOD:
Shoulder and hip mobilities
Warm-up: x 2
10 pass throughs
10 jumping jacks
10 lunges (5 per leg)
10 sit-ups
10 push-ups
10 Pull-ups
10 squats (6:30 class only)
WOD:
200 m run
21-15-9
Supermans/Burpees/Box Jumps
200 m run
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