Question:
When training an unconditioned person, how long do you suggest waiting before putting weight on the bar?
Rip:
About 3 or 4 minutes.
WOD
Press 3x5
Power Clean 3x5
Rest 10 min
Max rounds in 15 minutes:
7 Front Squats
7 Burpee pull-ups
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
CrossFit News
- CrossFit Journal
West Knox
Operation Phoenix
- Operation Phoenix
« June 2009 | Main | August 2009 »
July 2009
July 31, 2009
July 30, 2009
Friday 7/31/2009
This looks similar to something we will be doing Saturday Morning.
WOD
Rest Day / Foam roll
July 29, 2009
July 28, 2009
Wednesday 7/29/2009
"The ultimate strength and conditioning facility is your own garage-gym." GG
We couldn't agree more!
WOD
Rest Day
July 27, 2009
July 26, 2009
Monday 7/27/2009
A few thoughts
1. Don’t be afraid of pain. It will teach you.
2. Lift for gains, not glory. Control your ego and the weight.
3. Quitting is a habit, as is winning and losing. The second two happen to everyone. The first one should never happen to anyone.
4. Lead by example. Never become someone you aren’t proud of.
WOD
Rest Day
July 25, 2009
Sunday 7/26/2009
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart." GG
WOD
7 Rounds:
5 Thruster, 95#
6 CTB Pull-ups
7 Clapping Push-ups
July 24, 2009
Saturday 7/25/2009
"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth derived through competition, not debate."
WOD
Strict Chin-ups 3x max
Rest 5 min.
4 Rounds:
10 Power Cleans
10 Turkish Get-ups
400m Run
July 23, 2009
Friday 7/24/2009
"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school." GG
WOD
Rest Day
July 22, 2009
Thursday 7/22/2009
Congrats to Vic on his performance at the games. You killed it bro!
WOD
Squat 3x5
Rest 10 min.
5 Rounds
5 Deadlift
10 Burpees
20 Sit-ups
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.
