Archive for January, 2009
Rest Day
Do like Larry’s doing above or make up a WOD you missed this week. See you tomorrow!
Animal Style
Overhead Walking Lunges (50 ft.) Caterpillars (50 ft.) Bear Crawl (50 ft.) 4 Rounds Run 800 M Post time to Comments ************************************** “The notion that triathletes are exemplars of fitness is firmly rooted in the common lore. It’s hard to find a group of athletes less deserving of this perception and harder yet to dislodge [...]
Burpee Mile
Run 400 M 25 Burpees 4 Rounds Post time to comments Be wary of the pitfalls of overtraining. Check out the following article which may help you recognize some of its symptoms. Over Training
Deadlift Time
Deadlift 1-1-1-1-1 Check out this video from CrossFit.com on proper barbell grip. It’s tough to pay attention with that big Pineapple head looking guy in the background. Who is that guy??? Rip on Grip – video [wmv] [mov]
Feel the Burn!
Overhead Squats x 15 Row for Calories (30) Sumo Dead Lift High Pull x 10 5 Rounds for Time! Check out this CrossFit.com video from the “you’ve got to be kidding me file”…this is some serious strength! Rob Orlando, Hybrid Athletics, Workout – video [wmv][mov]
True Grit
25-20-15-10-5 Box Jumps Knee to Elbows Run 200 M between each round For time!
“Jackie”
1000 Meter Row 50 Thrusters 30 Pull-Ups For Time! So you know what you have to look forward to: YouTube – CrossFit Coastal: Wilmington, NC – Jackie Demo Julie H. has been making great strides in her workouts since joining ARCFit about two months ago. Keep on pushing Julie!
Rest Day
Relax today. If you want to do something, treat your muscles to a long stretching session. I’ve included a link to an article on post-workout recovery tips. See you tomorrow. 10 ways to recover
“Annie”
50-40-30-20-10 Double-Unders Sit-Ups For Time! Don’t have the double-unders down yet? Check out this video from CrossFit.com of Buddy Lee teaching the double-under and showing off a few other skills as well. Double unders take some practice but once it clicks they are brutally effective! Double-Unders, Buddy Lee…[wmv][mov]
“Nicole”
Max pull-ups 400 M run 5 Rounds for time (record number of pull-ups completed in each round) *********************************************** Think you know how to run correctly? Check out these videos from CrossFit.com showing an introduction to the “Pose” technique. Intro to Pose Technique Pt I … [wmv][mov]Intro to Pose Technique Pt II … [wmv][mov]
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