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Saturday Sunday and Homework

9/30/2012

2 Comments

 
1.  Saturday's WOD for me:

#205 Hang Cleans max in 1 minute

20:00 AMRAP
400m Run
5 Muscle Ups
10 Front Squats at #135

50 min mobility

2.  Your homework

5 rounds for time
8 Alternating DB snatches (heavy) men no heavier than #100, ladies no heavier than #70
2 Rope Climbs




2 Comments

Hang Clean MOB

9/28/2012

0 Comments

 
This stretch is great for multiple heavy hang cleans

http://www.mobilitywod.com/2012/07/the-beauty-queen-first-rib-overhead-mob-of-death.html
0 Comments

Friday

9/28/2012

0 Comments

 
Active Recovery

2 mile bike ride
1k row with elevation mask slow
Barbell Turkish get ups 20/arm
60 min
0 Comments

Thursday

9/27/2012

0 Comments

 
Rest day.  Mobility
0 Comments

Turkish Get up

9/27/2012

0 Comments

 
http://www.youtube.com/watch?v=xjHz_itOJLk
0 Comments

Wednesday

9/26/2012

0 Comments

 
Warm up/goat
Turkish get ups
Handstand walk
Pistols

Deficit Deadlift
3-2-2-1-1

Press
3-2-2-1-1

3 rounds 1:1 work to rest ratio
800m run 
15 2Pood K
0 Comments

Tuesday

9/25/2012

0 Comments

 
Tuesday

EMOTM  2 Power Cleans + 1 Push Jerk @ 70% for 8:00

AMRAP 6:00
5 Deadlifts #315
15 Wall Balls #20

Goat
Wall Climbs 
Weighted Pullups

Mobility 20:00 
0 Comments

Neil Armstrong

9/24/2012

0 Comments

 
Here is a quote from Neil Armstrong that applies to our training.


"The single thing which makes any man happiest is the realization that he has worked up to the limits of his ability, his capacity ... It's all the better, of course, if this work has made a contribution to knowledge, or toward moving the human race a little farther forward."

I put this up for two reasons.

1.  The words in bold signify how sometimes we get caught up in other's PRs or times on the board.  As long as we are improving on our PERSONAL records, we are doing something right.  The key word is personal.  Compare the new you to the old you and your motivation will not diminish as you travel on your journey of 

2.  If you figure out something for yourself i.e. a new way to kip a pullup, or a verbal cue that worked for you during the clean and jerk, share that with the community.  Better our community with your knowledge.

Happy Pistol-ing!
0 Comments

FYI

9/24/2012

0 Comments

 
If you are curious:

Monday

45 min  mobility and goat work (Turkish get ups)

A.  Work to a max snatch for the day

B.  3-3-3-3-3 Back Squat

C.  5 rounds with 3:00 rest

   3 x TnG power snatch
   15 Cal Airdyne

I will also post my training WODs on here.  I hope this is helpful.
0 Comments

Pistol Link

9/23/2012

0 Comments

 
Here is a link that may be helpful for your pistols

http://gymnasticswod.com/content/pistol
0 Comments
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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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