CrossFit West Knox: November 2008

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« October 2008 | Main | December 2008 »

November 2008

November 30, 2008

That was fast

WOD

Rest Day

Work on flexibility

Enjoy the last day of Thanksgiving weekend

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November 29, 2008

Rest

WOD

Rest/ Stretch

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November 28, 2008

Black Friday

The new CrossFit leaderboard

WOD

Rest Day

Stretch

Get ready to start up next Monday

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November 27, 2008

Turkey Day!

THE GYM

WOD

Rest Day

Enjoy time with friends and family

***HAPPY BIRTHDAY AARON!!! HOPE YOU HAVE A GREAT DAY!!!***

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November 26, 2008

Low Stress

WOD

CrossFit warm-up x3

Skill practice

ABS- 3x20 hollow rocks

Keep it light and short

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November 25, 2008

Benchmark of choice

Shagirl working on her press

WOD

Warm-up/ skill practice

Benchmark of your choice

Pick one of the girls and go for a new PR!

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November 24, 2008

400m repeats

WOD

Warm-up/ Handstand practice

4x400m run

3x500m row

Rest 2 minutes between efforts

Muscle-up, kipping pull-up practice

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November 23, 2008

Rest Day

WOD

Rest Day

Stretch 10 minutes

Posted at 07:30 | Permalink | Comments (0) | TrackBack (0)

November 22, 2008

20-30-40-50

WOD

Warm-up/ Joint mobility

Weighted chin-up 2x4

3 rounds for time:

20 KB swings

30 push-ups

40 sit-ups

50 Double-unders

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November 21, 2008

OHS

WOD

Warm-up/ pvc practice

3 rounds for time:

Run 400m

30 Overhead squats (75#/50#)

21 pull-ups

Keep good form on the OHS. Keep your arms locked out and your shoulders active (shrug up). Scale up or down as needed.

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Friends of West Knox

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.