Thursday 20080731

Rest Day.

Wednesday 20080730

Run 15k for time. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/Walk 1.5k (1 mile) Post time to comments. If doing this outside, with no track, use mapmyrun.com or gmap-pedometer.com to find your route. Remember, CrossFit is about intensity. You... Continue Reading →

Tuesday WOD 20080729

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds for time: Run/Walk 400 meters 10 pound Kettlebell Swing... Continue Reading →

Monday WOD 20080728

"CrossFit Total" (Win)(Mac) Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Using a pvc pipe, broomstick or unloaded bar, practice the form of each movement.

Sunday 20080727

Rest Day Caitlin Glassman uses Infant Resource Swimming to keep from drowing.  Please note, this is not for the faint of heart! Video (Win)(Mac) courtesy of CrossFit.com

Saturday WOD 20080726

"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds for time of: Run/walk 400 meters 10 Back Extensions/Good Mornings 10 Sit-ups (See Exercises Page for substitutions)... Continue Reading →

Friday WOD 20080725

In honor of "Jeremy" Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Do the original (below) version of "Jeremy." If you cannot do knee push-up burpees do a... Continue Reading →

Thursday WOD 20080724

"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds, 21, 15, and 9 reps, for time of: Pvc pipe thruster Jumping pull-up/Standing pulls (see Exercises Page)... Continue Reading →

Wednesday 20080723

Rest Day. What motivates you to workout? Is it appearance or health or maybe your loved ones? Taking a very good look at why you do something goes a long way towards setting goals and keeping you on track. It had long since come to my attention that people of accomplishment rarely sat back and... Continue Reading →

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