AMRAP Fitness Strength and Conditioning: WODs week of 7/18

Monday, July 18, 2011

WODs week of 7/18

WOD #1
Warm up
Jump rope 2 minutes
Lunge complex
Inch worm
Knees to elbows
GHD back ext
leg swings

Skill
Running

WOD
Run 400m
100 air squats
Run 400m
75 air squats
Run 400m
50 air squats
Run 400m
25 air squats

WOD #2
Warm up
400m run
Sit ups
Superman
Push ups
Pull ups
OHS

Skill
Floor press

Partner WOD
One minute max effort at each station for points:
Floor press
Burpees
Wall climbs
Rest 2 minutes

WOD#3
Warm up
Ring inversions
Ring pull ups
Dips
Hollow rocks
Super rocks
walking sampson

Skill
Double unders

WOD
AMRAP 15 minutes
Double unders 30
Burpees 10

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World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 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.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela

CrossFit South Rockland

Monday, July 18, 2011

WODs week of 7/18

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