Fish Oil Sale ends on Thursday! Be sure to stock up!
WOD:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD Tomorrow:
Strength - 20 minutes to establish a 2 RM Squat Clean
Met Con - Tabata Row (Calories) & Tabata Push-ups
Tabata = 8 Rounds of 20 seconds on followed by 10 seconds off. Lowest round is your score.
*Coaches note - For the tabata workouts make sure to give it your all but use your head. You can start out your row in double digits but unless you are an elite athlete it will be very hard to maintain this. For example I will see this happen more often than not: Calories in order of rounds:
12-10-9-9-7-7-6-4. Where it should have looked more like 9-9-9-9-8-8-8-8.
What Makes CrossFit Different??
World Class Fitness in 100 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.
