Tag

daphne fitness

Training for Week 5.1.2017 – 5.6.2017

5.1.2017 A. 16 Minutes to Build to a 5 Max Thrusters from the Rack B. CFG Open WOD 11.6/12.5 7 Minute AMRAP of 3 Thrusters (100/65) 3 C2B Pull Ups 6 Thrusters 6 C2B Pull Ups 9 Thrusters 9 CtB Pull Ups 12 Thrusters 12 C2B Pull Ups Etc… 5.2.2017 For Time: 20 Deadlifts (225/155) 10 Later
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12.4.2015

WOD: 30 Minute AMRAP: 800m Run* 30 Wall Ball Shots (20/24) 5 Muscle Ups (sub with 12 Pull Ups if necessary) *Scale the 800 with Biking, Sled Drags or Walking a 400m. If it is necessary to use a rower, you must replace the pull ups with Kettlebell Swings.  
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9.8.2014 – squats Day 5 + CONDitioning

WU1: 8 Minute Cap: 2-3 Rounds: 10 Push Ups or Ring Dips 15 Squats or Wall Squats 20 Shoulder dislocates 15 Snatch Balances (PVC or Barbell) 10 Good Mornings WU2: in 10 Minutes Warm Up for your Squats STR: High Bar Back Squat (3 x 3-5* , 2 x 2-3** record Heaviest set of 5) *The goal is
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8.6.2014 – The Walking “Lunges” Dead

Warm Up Choose 1: 400m Run / 500m Row / 800m Bike -then- Accumulate (May break into sets and alternate): -180 Seconds (3 Min) in the BOTS -120 Seconds (2 Min) in Handstand (Inverted in any way) -60 Seconds in Hollow Position -30 Second Samson Stretch (Each Side) -Then- 10 Minutes of M
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8.4.2014 – Badger

Badger Three Rounds for time of: 30 Cleans (With Squat), 95# 30 Pull-ups Run 800 meters Fitness & Performance: Perform as RX – Men = 95# Bar Ladies = 65# Bar Function: Scale Accordingly as per one of the Options below* *Options for Scaling: -Pull Ups > Banded Pull Ups >
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5.2.2014

Main – CrossFit WU1: Yoga-lates (No Measure) Run 400m or Row 500m -then- Samson Stretch, 10 Counts 60 Second, FLR 5 reps, Walkouts 10 Count, SuperMan 20 Count, Hollow Position 10 Count, Superman 5 reps, Walkouts 60 Sec, FLR Samson Stretch, 10 Counts -then- Run 400m or Row 500mIf
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3.31.2014

Main – CrossFit WU1 : The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsIn 12 Minutes, complete as Much as either WU1 or WU2 as possible. If WU2 is beyond your current skill le
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Character matters and we want to develop good character.

This was a blog post that I found floating around facebook. I liked it so much, I just had to share it.   From CrossFit Tustin… [click for original post] 7 Reasons why CrossFit isn’t Working for you. #1) Your Diet Never Changed – You took the very important step
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More Baselines/Testers.

  Str: Hang Power Snatch ((Find a heavy 3 reps UB in 12 Minutes)) R1: 800m Run (Time) Max Effort 800m Run 5 minutes rest before Round 2 R2: 400m Run (Time) Max Effort 400m Run 3 minutes rest before Round 3 R3: 400m Run (Time) Max Effort 400m Run
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7.9.2013

Main – CrossFit Warm-up (No Measure) 2x 400m Run 60 Sec Handstand Hold 10 Toes to Bar Metcon (Time) “Filthier Fifty” 50 OHS (45/35) 50 Push Ups 50 Floor Wipers (45/35) 50 Push Press (45/35) 50 Kettlebell Swings (1.5/1pd) 50 Single-Arm Dumbell Snatch (35/25) 50 Double
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