Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. firstname.lastname@example.org
CrossFit: 800 meter run, 21-15-9 of Power Clean & Jerks, and Toes to Bar, 800 meter run.
Warm-up: JA's, 25-medball cleans, 25-pull-ups.
Level-3: Men 155lbs, Women 105lbs.
Level-2: Men 135lbs, Women 95lbs.
Level-1: 400 meter runs, Men 65lbs, Women 35lbs, Knees to Elbows.
CF Moms2B: 1000 row, use 15-25lbs dumbbells, do sitting knees to elbows. Do not use bars!
Super Frogs: Boys 85lbs, Girls 65lbs.
Leap Frogs: Boys 65lbs, Girls 45lbs.
Tree Frogs: 2-stairs, 15lbs, 2-stairs.
Tadpoles: 2-stairs, broomsticks, 2-stairs.
Pre-BUD/S: 500 leg levers, 500 flutter kicks, 10-rope climbs, 10 buddy stair carries, WOD, 500 m DP swim, 1000 m SS swim no fins, 1000 m swim w/fins.
Coaching Notes: Make sure you set your back before the clean, smash those feet to the floor, reset your feet at hip width and explode into the jerk. This is a speed workout so don't lolly gag between sets and exercises. If you cant do toes to bar there is a reason, its because your not trying, fail at them before you switch to knees to elbows.
The T-Shirt say's it all, great job Breena. If you want to be an athlete then train like one. Look out your front window, there are no treadmills or machines. We are designed to move on the ground, the ground is not designed to move under us. We are designed to lift our children from the ground so unless they can jump real high we should train to do it. Life is not easy, be prepared!
I enjoyed the run/row workout. I was exctied when I saw it and that I'd hopefully be the top time for the gym. After the workout ended it was a different story. Here are some notes from my run/row workout last night: -Saw the workout on paper and thought I should do this in 14-15 minutes, I'll get a nice burn, smile, waive to the crowd and high five people as I finish first. -Came in saw the board and Jon L had the top time of the day of 14.52……..hahahaha pansy I'm going to kill that time. -Ran the first 400 and saw I did it in 1:45(note to self running up and down the stairs adds 10-20 seconds) -Rowed first 500: I forgot I'm not a good rower so add 10-20 seconds per 500 -800 Run, decent time still slow because of the damn stairs but 3:50ish was my half mile but it should be faster for me if you're going to get cocky. -crap we're back at rowing 1000 meters, note to self again, don't get cocky when you aren't a good rower. -about to run the final 400 and notice I can't catch the top time for the gym, Someone must have cheated because on paper this morning this looked easier and faster. -Finished the final 400 run and heading into rowing, new goal of just trying to get sub 17 instead of original goal of sub 15. -Oooops forgot I suck at rowing and just be happy with 17:17.