WOD
Recovery Day!
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- aaron@crossfitwestknox.com
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« August 2009 | Main | October 2009 »
September 2009
September 20, 2009
September 19, 2009
Sunday 9/20/2009
Bodyweight OHS enforce Midline Stability
WOD
For Time:
3 rounds
10 Deadlift, 275#
50 Double-unders
September 18, 2009
September 17, 2009
Friday 9/18/2009
rhabdomyolysis (rhabdo) is a potentially life threatening condition that can occur in response to too much or too intense of exercise. Large amounts of eccentric loading (everyone know which portion of the DL this is?) and or bringing a muscle to complete exhaustion can induces a calcium sequestering problem in muscle cells with the result being all kinds of hell breaking loose. The muscle cell looses integrity and myoglobin (a protein inside the cell) is leaked into the surrounding tissue. This myoglobin oxidizes while being circulated to the kidneys where it generally gums up the works. Electrolyte imbalance can occur and in severe cases cardiac arrhythmias resulting in death. This condition is common in new military recruits, football double-days, marathons and triathlon to name a few activities. Unfortunately there is also a laundry list of medications which can increase one’s likelihood of getting a case of exercise induced rhabdo including (but certainly not limited to) ibuprophen, chemo therapeutics, cough syrup and statins.- Courtesy of Robb Wolf
WOD
West Knox warm-up x2
Foam roll 10 minutes
September 16, 2009
Thursday 9/17/2009
Amy fine-tuning her rowing technique
WOD
Front Squat 3x3
For Time:
7 Rounds
10 Med ball Cleans
10 burpees
or
7 Rounds
7 CTB Pull-ups
7 Burpees
September 15, 2009
Wednesday 9/16/2009
WOD
Recovery Day!
September 14, 2009
September 13, 2009
Monday 9/14/2009
WOD
Pull-ups 3xmax
For Time:
5 Rounds
8/8 KB Clean and Press
8 KB Lunge w/pass
8/8 KB Snatch
September 11, 2009
September 10, 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.
