March 22, 2008

Saturday 080322

For Time:

400 Meter run
25 Pull-ups
25 Thrusters – (Men 75 lbs, Women 55 lbs)
800 Meter run
25 Thrusters – (Men 75 lbs, Women 55 lbs)
25 Pull-ups
400 Meter run

Post time to responses.

Compare to 1-14-08.

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March 20, 2008

Thursday 080320

3 rounds for time:

800 Meter run

50 Sit-ups

25 Deadlifts (Men 135 lbs, Women 95 lbs)

Post time to responses.

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This is what happens when you do 27 ascents of a 15 foot rope climb and you don’t know how to use your legs to assist in the climbing.

March 19, 2008

Wednesday 080319

5 rounds for time of:

20 Pull-ups

7 Push-jerks (Men 135 lbs, Women 85 lbs)

Post time to responses.

Click here for a demonstration of the push jerk.

A common mistake on the push jerk is not opening the hips to full extension.  Click here for a video that shows this common fault and how to correct it.

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March 18, 2008

Tuesday 080318

5 Rounds for time of:

10 Dumbbell squat cleans (taken from ground each rep)

10 Dumbbell overhead walking lunge steps
10 Dumbbell thrusters

Post dumbbell weight and time to responses.

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Don’t forget about the K9 (9km and 5km) run this weekend at Mohawk Park!  Click on http://www.therapetics.org or http://okrunner.com/calendar/smu.html for details. 

I am always preaching about proper nutrition and the effects it has on your CrossFit performance.  Click on http://www.crossfit.com/cf-affiliates/ for a testimonial on the results of proper nutrition and training.

Click on http://media.crossfit.com/cf-video/CrossFitJournal_NicoleNutritionTeeterPre1.wmv for a video about nutrition.

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