CrossFit West Knox

Happy Halloween!

 

WOD

Warm-up

Deadlift - find 1,3,or 5 rep max

 

 

Record Keeping

 

 

How do you track your progress?  It is so important to keep a  journal of the workouts you are doing, weights used and the time to complete each workout.  Record keeping will make a huge difference in your training.  How do you track your workouts?

 

WOD

Rest Day

Press

Another video from Rip on the basics of the press

WOD

warm-up/skills practice

Press - find 1 rep max

Weighted pull-up - find 1 rep max

ABS- Max L-sit x 3

After a thorough warm-up find your max press. Rest for a few minutes and do the same with the pull-up. Any grip is fine for the pull-up. Ensure full range of motion on both exercise, don't cheat your self.

Recover

 

 

 

If you have been following the West Knox WOD since we started posting then you know we have been going for three solid weeks.  This fourth week we want to accomplish two things.  We want to test our strength and we want to lower the overall volume of training so we can get ready for another three weeks.  So this week- lift heavy, keep the workouts brief and enjoy your down time! 

Heavy Week

 

Thanks Rip for a great squat video.

WOD

Warm-up/skills practice

Back Squat 1,3, or 5 rep max- your choice

ABS- 3x10 weighted sit-up

Hydrate Up

 

 

 

Stay adequately hydrated. A simple formula from Dr. Sonja Petterson to calculate your baseline water requirement is Bodyweight (lbs) / 2 + 20% = oz/day For example, a 187 lb (85 kg) individual would have a baseline requirement of 112 oz per day. More water is needed according to daily activity. Bodyweight can be taken before and after training to measure water loss. Each pound lost represents 16 oz of water that must be replaced.

WOD

Rest Day

10 MINUTES?

 

 

http://media.crossfit.com/cf-video/CrossFit_MartoneKettleBellSnatch.wmv

WOD

Warm-up/ skills practice

10 minute KB snatch test

Abs- 3 rounds

25 flutter kicks

25 sit-ups

The rules are simple.  You must do as many repititions of the kettlebell snatch in ten minutes as possible.  Use whatever kettlebell size you like and switch hands when needed.  The kettlebell is not allowed to touch the ground for the ten minutes.  Final score is the sum of all snatches. 

Overhead Squats

A little guidance from CrossFit on the ohs

WOD

Warm-up/skills practice

5 Rounds for time:

15 OHS (95#/65#)

400m run

Scale back the weight on the OHS as needed. Good luck!

Rest your Body

WOD

Rest Day.  Recover, get some extra sleep

Wall Ball Time!

 

http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

 

WOD

Warm-up/skill practice

4 Rounds for time of:

20  wall ball shots (20#/12#)

20 burpees

1 peg board climb

 

If you don't have a peg board, climb a rope.  No rope?  Throw a towel over the pull-up bar and do ten pull-ups.

ABS- 40 abmat sit-ups

No abmat?  Fold up a towel and place it under your lower back.