CrossFit West Knox

Tuesday 9/1/2009

 

Is that you John Wayne?

WOD

Recovery and Motivational video day!

 

Monday 8/31/2009

 

"We fail at the margins of our experience."GG

WOD

Chin-ups 3xMax Reps

5 Rounds for time:

10 Front Squats

20 Double-unders

Efficiency in the double-under is key to killing this workout.  What? Your not good at double-unders?  Why not?

Sunday 8/30/2009

 

Recover better, workout harder!

WOD

Recovery Day!

 

Saturday 8/29/2009

 

WOD

L-Sit Hold for time

For Time:

Deadlift 6-8-10

Rounds of Cindy 6-4-2

I expect this workout to be as brutal as it looks, with some hitting deadlifts in the

300 plus #'s.

 

Friday 8/28/2009

 

258Kg. Clean and Jerk for the Gold!

WOD

With a continuously running clock do 1 Clean and Jerk the first minute, 2 the second minute, continue as long as you can. 

 

Thursday 8/27/2009

I know we all have a love/hate relationship with our foam rollers, but the benefits far outweigh any discomfort.  It is a great way to simulate a deep tissue massage.  It increases circulation and flexibility, decreases tension and improves performance.  Those of you that train with me are intimately familiar with everything foam roller.

WOD

Recovery Day

Foam Roll 15 minutes

Wednesday 8/26/2009

Would you rather look and function like a sprinter or a long distance runner?  The answer should be easy for most. 

WOD

Deadlift 3RM

"Sprint Helen"

3 Rounds:

400m Run

21 KB Swing 53#

12 Pull-ups

Rest 3 minutes

The run will be uphill, the swings will be overhead (American Swing) and the pull-ups will be kip of your choice. 

Tuesday 8/25/2009

How much water should you drink each day?  A simple question with an endless number of answers.  Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.   The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.  This is a good starting point, make sure you spread that out throughout the day and keep water with you at all times.

 

WOD

Recovery Day!

Sunday 8/23/2009

WOD

Front Squat 3x5

Rest 5 minutes

7 Rounds for time:

3 HSPU

5 Power Cleans

7 CTB pull-ups

 

Saturday 8/22/2009

It was close but I made it!

WOD

5 Rounds for time:

15 KB Snatch left Hand

15 KB Snatch Right Hand

15 Hip Extensions

15 Box Jumps