CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
skill/strength- hang pwrcln x2 then front squat x1, 5 rounds ascending weight
wod- medball slam x5, handstand hold @15sec, abmat situp x20, 3rft
cooldown- rowdyne, @30sec each, then: @15sec each, 2 rounds, 30 sec rest between exercises, this also happens to be an excellent recipe for puking btw.
warmup- roxanne doubleup boom boom!
skill/strength- 20 min to 3rm thruster
wod- powerclean, pushpress, abmat situps hvy, me sets, 3rfr, 1min rest between rounds
cooldown- 2under or 1under, 1 warmup, then 1 me
warmup- 100 singleunders
skill/strength- deadlift 5,5,5,5,5
wod- powerclean x3, front squat x3, jerk x3, emotm until fail
cooldown- row 500m, good tech
Hey peeps, check out this link for info on the Garage Games. It is a scaled down version
of the CrossFit Games. It has different divisions nicely scaled. I would be interested in
having a competition such as this here in LC. We could invite some other box's and see
how it goes. Nothing like a little competition to get things going!
Yesterday's boxjumps mosdef left their mark on one CrossFitter.
Much respect goes out to the Woman who gives her all everytime she trains!
Around town I get asked "what is it that Tina is doing to get so jacked". "She looks
great, she is so atheletic looking". She works out with INTENSITY. Anyone that has seen her
workout knows this. It is her INTENSITY that is allowing her to
achieve these great gains in her fitness. She wasn't scared of failing on the boxjumps.
She attacked the box with INTENSITY. Just like was all should be attacking
our workouts everyday. Hats off to you Tina! Thank you for setting an example for all
of us on the proper way to start off the New Year.