Sept.2

• 10 Front Squat
• 7 Good Morning
• 10 Back Squat

August 31

Snatch skill work

Then:

3 rounds of:
200 meter run
20 Thrusters, 95/65
3 rounds of “Cindy”
*one round of Cindy is 5 pull ups/10 push ups/15 squats

More mobility

Kelly Starrett, owner of San Francisco CrossFit, a physical therapist or as he is called by Freddy from Crossfit Oneworld, a mobility therapist. Once Kelly gets his hands on you, he can fix your aches and pains up, no problem. Kelly believes that increasing your mobility isn’t something you have to see a specialist to do. You need to take responsibility for fixing yourself and maintaining yourself. Kelly has started a new project, Mobility Wod. What is Mobility Wod?

“Every human being should be able to perform basic maintenance on themselves. You know how to eat, how to train, and what to do if you have a cut. You should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to ten minutes to complete. Do it everyday. Remember the area that feel like a Shaman’s Blow.”

He posts a different mobility drill everyday, they take 4-5 minutes and can be done before your daily WOD.  Guys and gals, check it out and get more mobile!

http://mobilitywod.blogspot.com/2010_08_22_archive.html

August 28

August 24

For time:

10-9-8-7-6……1

Push jerks  135/95

Box jumps  36″/28″

Every time you drop the bar or fail at a box jump perform 5 burpees.

August 23

Warm up, 2 rounds
Pass throughs x 5
Deadhang Chin ups x 10

L-Sit Pull ups x 5
Row 100 meters

Dynamic Movement
90 degree quad stretch
Lunge Complex
Inch Worms with dynamic push ups
Shoulder Mobility
Hollow Rocks (30 seconds)
Supermans

.

WOD For time:
30 Overhead Squats 95#/65#
30 Pullups (chest to bar)
30 Squat  Snatches 95#/65#
30 Toes to Bar
30 SDHP 95#/65#
30 Air Squats
30 KB Swings 24kg/16kg

Well its over..we survived !!  Mark, Andrew, Andrea and myself.  Another fantastic cert. I want to thank Jason Leydon and his crew from CrossFit Endurance for a great weekend. If you have an interest in running more efficiently, reducing discomfort or injuries, increasing your running speed, improving your CrossFit WOD times, Pose running is where it at! ( even you George ) We will be introducing some drills and  running techniques soon.  Thanks to Mark for coordinating the R&E cert and making it a great success!

August 19

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5/1 pood Kettlebell swings, 12 reps
10 box jumps  24/20

August 17

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

.

***note*** The gym will be closed this weekend due to the CrossFit Endurance Cert.

August 9

As many rounds as possible for 20 mins of:

7 back squat  185/120lbs

10 over head lunge steps 45/25lbs

7 burpees

10 plate squats 45/25lbs

** check out Sunday’s post for our golf outing..sign up before Wednesday.

More wisdom from ‘Starting Strength’!! (pick up a barbell)

I guess I harp about getting strong and what it does for you, well here I go again.  Attached is an article from a favourite site of mine…startingstrength.com.  Please read and apply liberally!

Bri

http://startingstrength.com/articles/truth_steel.pdf

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