WOD
3 rounds for time:
800m run
30 pull-ups
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May 2009
May 31, 2009
May 30, 2009
May 29, 2009
Saturday 5/30/2009
Where do you stand?
WOD
Last chance Qualifier WOD(S)
#1
3 rounds for time:
10 Deadlifts 275/185
50 Double-unders
#2
"Jackie"
1K Row
50 Thrusters 45# Bar
30 Pull-ups
#3
10-9-8-7-6-5-4-3-2-1
Power Cleans 155/105
Chest to bar pull-ups
KB Swings 53#/36#
May 28, 2009
Friday 5/29/2009
The setup for the Deadlift/Pullup WOD at the Midwest Regional Qualifier.
WOD
5 rounds for time:
Deadlift, 3 reps
HSPU, max reps
The only time LSD (long slow distance) is necessary is if your going to compete in a sport that requires it.
It is far inferior to CrossFit-type metcon for producing an increase in VO2 max, it interferes with power and strength production, it can be quite catabolic and immune-suppressive in high doses, it destroys muscle mass, and the people that do it usually wear silly clothes.
May 27, 2009
Thursday 5/28/2009
Gene from CrossFit Albuquerque throwing down on some Power Snatches.
WOD
Rest day
May 26, 2009
Wednesday 5/27/2009
This one is for you Burpee Champ!!!
WOD
For Time:
Row 1000m
25 burpees
Row 750m
50 burpees
Row 500m
75 burpees
May 25, 2009
Tuesday 5/26/2009
WOD
For Time:
75 Push-ups
95# SDHP, 50 reps
50 ring dips
45# pull-up, 30 reps
25 HSPU
Range of motion is important as always. Push-ups are chest to ground with full extension at the top. Sumo High pulls are bumpers on the ground to your chin. Ring dips are below parallel to full extension at the top. Pull-ups are chin over the bar with elbows extended and straight at the bottom.
May 24, 2009
Monday 5/25/2009
Pulling under the bar and getting the elbows around the bar is key to making the squat clean.
WOD
Max rounds in 15 min:
115# Squat Clean and Jerk, 12 reps
200m run
May 23, 2009
Sunday 5/24/2009
Heavy Jerks are no joke. Get under that bar quick!!
WOD
Rest Day or active recovery
May 22, 2009
Saturday 5/23/2009
WOD
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
March 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.
