AMRAP Fitness Strength and Conditioning: WOD's week of 7/25

Monday, July 25, 2011

WOD's week of 7/25

WOD #1
Warm up
Run 400m
Pull ups
L-hang on bar
Push up complex
Superman
Lateral lunges
KBS

Skill
Pike to invert on rings

Partner WOD
AMRAP 20 minutes
Pike to invert 3 each
KB toss 10 throws

WOD #2
Warm up
MB cleans
Dips
Pull ups
GHD sit ups
GHD back ext

Skill
Clean and jerk

WOD
Five rounds for time:
Bar facing burpees, 15 reps
Push ups, 30 reps
Clean and jerk, 3 reps

WOD #3
Warm up
Jump rope 2 minutes
Kick up to handstand
Box jumps
Kness to elbows
Pull ups
Superman

Skill
Rope climbs

WOD
Complete three rounds of:
Rope climb, 2 ascents
Box jumps, 20 reps
Rope climb, 2 ascents
Push ups, 30 reps
Rope climb, 2 ascents
Sit ups, 40 reps
Rope climb, 2 ascents
Air squats, 50 reps

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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 25, 2011

WOD's week of 7/25

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