CrossFit is good for dogs too!
WOD
Warm-up
Push Jerk
3-3-3-3-3
Bonus- 4x15 weighted sit-up
"Be more concerned with your character than your reputation,
because your character is what you really are"
~John Wooden
Contact
- aaron@crossfitwestknox.com
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« February 2009 | Main | April 2009 »
March 2009
March 31, 2009
March 30, 2009
DEADS
WOD
Warm-up
Deadlift
3-3-3-3-3
Go heavy!
If you finish early your bonus is a 1 mile run
“The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground.” Mark Rippetoe
March 29, 2009
Rest
WOD
Rest up for a good week of WOD's
March 27, 2009
Saturday 3/28/09
Warm-up
2 rounds
10 back extensions
10 reverse hyperextensions
10 ring dips
10 squats
WOD
Run 200m
Turkish get-up 10-8-6-4-2
Strict pull-up 2-4-6-8-10
Run 200m
DB Snatch
RH 10-8-6-4-2
LH 2-4-6-8-10
Run 200m
Box jump 30 reps
Toes to bar 30 reps
Run 200m
March 26, 2009
Rest
How would you do?
WOD
Rest Day
Stretch and use a foam roll
March 25, 2009
March 24, 2009
Fat Grace
The top time for this workout at the '08 games was 2:46!
WOD
Warm-up
30 reps for time of:
Clean and Jerk 155#/100#
Each rep starts from the ground. The crease of the hip must go below the knee each rep. So if you power clean the bar, you must do a front squat before you do the jerk. You may also thruster the bar out of the front squat if you have the strength.
March 23, 2009
Challenging
WOD
Warm-up
5 rounds for time-
250m row
50 double unders
1 peg board climb
If you don't have a peg board sub 10 rope pull-ups every round
March 22, 2009
Sunday
Rest up. This next cycle is going to hurt a little
WOD
Review your workout logbook or start one if you need to
July 2010
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.
