WOD
Rest Day
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
CrossFit News
- CrossFit Journal
West Knox
Operation Phoenix
- Operation Phoenix
« March 2009 | Main | May 2009 »
April 2009
April 30, 2009
April 29, 2009
Thursday 4/30/2009
WOD
Warm-up
Weighted pull-up 1-1-1-1-1-1-1
Finisher- Tabata double unders
April 28, 2009
Wednesday 4/29/2009
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” Mark Rippetoe
WOD
Back Squat 5-5-5-5-5
abs- 3x15 weighted sit-up
April 27, 2009
April 26, 2009
Monday 4/27/2009
The evolution of man. Don't let this be you!!
WOD
Rest day
If you need to get in the gym, spend 45 min. working on:
Double-unders
Cleans (power and squat)
Kipping pull-ups
Handstand push-ups
April 25, 2009
Sunday 4/26/09
WOD
Warm-up
"Elizabeth"
21-15-9 rep rounds of:
Squat Clean 135#
Ring Dips
April 24, 2009
Saturday 4/25/2009
WOD
I am back!!!!!!!! The workout will be a surprise and will be completed as a team.
1000 we will start.
April 23, 2009
Friday 4/24/2009
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts � the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power � unsurpassed.
- From The Overhead Squat
WOD
"Nancy"
5 rounds for time:
400m run
15 overhead squats, 95#
April 22, 2009
Thursday 4/23/2009
Success in life comes not from holding a good hand, but in playing a poor hand well.
Denis Waitley
WOD
Rest Day
Foam Roller 15 minutes
April 21, 2009
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.
