Wednesday 8, May 2013

Skill:

Turkish get ups

Strength:

Back squats

5-5-5-5-5

60/70/80/90/105% of your 1 rep max

Stabilizer:

3x25
Alternating arm/leg "planks"

Metcon:

12 min AMRAP

5 rack lunges 40/30kg
7 SDHP 40/30kg
9 Push press 40/30kg

Fast Fast Fast Sprint WOD

Vitamins and Minerals

Let’s talk about health. For just a minute here. Because its not like we all want to spend our busy days chatting about vitamins and minerals. But someone has to bring it up! So I will.

I’m here to give you your daily dose of vitamins, or at least inspire you get more of the good stuff in your diet.

Here are some details on the essential vitamins and minerals, how to detect a deficiency and where you can find them. You can get the usual line up in your eggs (vitamin D), oranges (vitamin C), and milk (calcium). Zinc may be a bit harder to find, as the suggested food is oysters. 

One of my resolutions this year is to eat a more balanced diet, and this will start acting as my vitamin and mineral checklist.
Do you eat a well rounded, vitamin ans mineral rich diet? Or at a least try to and often fail, like I do. Let’s start eating healthier together!

Tuesday 7, May 2013

Skill:

Turkish get ups

Strength:

Bench press

5-5-5-3-2-5

Stabilizer:

V-twist
3x50 - 25 each side three times

Metcon:

"Elizabeth" log on your card

21-15-9

Power cleans 60/40kg
Ring dips

Monday 6, May 2013

Skill:

Turkish get ups - same skill everyday this week - progressively get heavier with great form!

Strength:

Strict press

5-5-5-3-2-5

Stabilizer:

3x50 hip hikes

Metcon:

CrossFit Main Site Wod I liked - shhhhhhhhhh I know!

100ft walking lunges
50 push ups
50 double unders
25 knees to elbows
5 rope climbs
50 box jumps 24 inch for all
25 OHS 30/20kg
25 L pull ups (use a band)
50 sit ups

The color is not as pretty in the pic as in real life - day 2 after missing a box jump.... Yes, I know you are supposed to land on the box.

Saturday 4, May 2013

Today is a fun Team Relay WOD

4 person teams - everyone will complete each movement in each set before moving on to the next set of movements.  It was brought to my attention after that since I did not set a "rep" requirement or each of the non "cardio" based movement some of you sand bagged me.... Well. we all know how well that goes over with me so next time we do this type of WOD - hmmmmm maybe this Saturday there will be a rep scheme and you can not move on until your perform it and everyone in your group will do either burpees :-) or mountain climbers until all reps have been completed.

Why oh why do you rock the boat Aj, and Nic B.????

4 person Team

A. 800m run
     Turkish get ups
     HSPU
     Dips

B. 4 pass prowler push
     Goblet squats
     Plyo push ups
     Evil wheels

C. 400 single jump ropes
     Dumbbell squat cleans
     Pull ups
     Box jumps

Friday 3, May 2013

Yessss end of the week and if you pick your weights correctly this workout should be short, sweet, and INTENSE!

Skill:

Double unders - surprise we did them all week and the metcon doesn't have them in it. HAHAHA

Strength:

Clean pulls
3-3-3-3-3
and
Snatch grip deadlifts
3-3-3-3-3

Stabilizer:

Me plank hold

Metcon:

Every 30 seconds for 10 minutes

1 power clean
3 jerks
@ 60% of your 3 rep max

Thursday 2, May 2013

Skill:

Double unders

Strength:

Back squats (please read carefully)

60/70/80/90%
of your 5 rep max
per set of 5
with a 3 second HOLD in the bottom

Metcon:

EMOM
12 mins

10 KB snatch AHAP
5 burpees

Wednesday 1, May 2013

Skill:

Double unders

Strength:

Bench press

5-5-5-3-2-5

Stabilizer:

3x
25 hollow rocks
25 v-ups

Metcon:

One of my favorite to watch!!!
Once you do it you will know why!

800m run
Bottom to bottom (B2B) tabata squats
400m run
B2B tabata squats
800m run