For the back squat go heavy - 225lbs for men; 155lbs for women.
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« November 2008 | Main | January 2009 »
12/24/2008 - WOD - Fran
Fran is a classic crossfit workout. It is 21-15-9 reps for time of thrusters and pullups. Men use a #95 pound barbell and women use a 65# barbell. It sounds easy, but try it and see how fast you can do it.
12/18/2008 - WOD - "Difficult"
Difficult:
5 rounds for time of:
15 Heaving Snatch Balance, lunge, lunge (65# men, 45# women)
10 Burpee Pullups
10 DB Split Clean Split Jerk (45# men, 25# women)
The heaving snatch balance works the receiving portion of the snatch. Lunging from that position can be challenging as well.
Note Danny's near perfect form in the bottom (receiving ) position of the snatch.
12/17/2008 - WOD - Back Squat 3-3-3-3, Shoulder Press 1-1-1-1; Tabata Squats
The limit strength movements - squat, shoulder press, deadlift, bench press - build raw, unadulterated, brute strength.
12/16/2008 - WOD - Max rounds in 20 minutes of: 15 pullups, 15 pushups, 15 dumbell swings, 15 situps
This may sound like an easy workout, but believe me, it's not. See how many rounds you can do.
Pullups are for everyone, all ages, all abilities.
12/15/2008 - WOD - "Circuit"
Our "Circuit" consists of the following stations:
Back Extensions
Wall Balls
Ring Dips
Box Jumps
Push Jerk
Rest
Spend one minute at each station. There is no time between stations, so when time is up, switch to the next one as soon as you can. Your score is the sum total of all reps performed at all stations. You go around the "circuit" three times. An excellent score is over 400. See what you can do and post to comments.
Part of crossfit is leading an active lifestyle. Here's a picture of my family on a hike this fall. It's a nice picture now that its all cold and snowy outside.
