Monday, December 21, 2009

Squats can cure winter blues...

WOD for Monday:

Front Squats

3-3-3

3 rounds for time:

Row 500m

40 Double-unders

30 Push-ups

20 Glute-ham sit-ups

10 Burpees

The Grip Man...

Each Coach offers superior knowledge and specific tools for helping trainees achieve their goals.  Check out Bobby Goodfellow, the Grip Man! 

Improving grip strength crosses over to other strength and sport movements.  Stronger hands equals:

• More pull-ups
• Completing more repetitions on lifts
• Lifting heavier weight
• Making more tackles
• More shots on the basketball court
• Improving yards in golf

 Bobby’s blog at:

http://www.cinderblockhands.blogspot.com

WOD for Friday:

Deadlifts

3-3-3  Suggested loading (1) 85% of 3RM, (2) 90%, (3) 95%-100%

Rest exactly 3 minutes in between each set.

 3 rounds for time:

45 seconds :15 seconds rest

Ring Dips

Power Jerks

(75/115lbs)

Alley Sprint

Each exercise will be performed for 45 seconds, followed by 15 second recovery, and then proceeding to next exercise.  Record your repetitions for ring dips and power jerks.  Your objective is to get as many repetitions over the course of the workout. 

Check out site for updated schedule!

WOD for Thursday:

 Max Rep Kipping Pull-ups (3 attempts)

 AMRAP for 10 minutes:

3 Turkish Get-Ups

6 Burpees/vertical jump with target

9 Ab Mat Sit-ups

ZONE CHALLENGE: Each trainee has one week to achieve maximum points.  Please refer to the article below.  Good luck! 

2 points- meal

1 point- snack

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

http://www.enterthezonediet.com/learn/the-zone-diet-works.html

WOD for Wednesday:  

Back Squats

5-3-1-1-1

21-15-9

Kettlebell Swings

Push-ups

Kettlebell Run (200m)

WOD for Tuesday:

Shoulder Press

5-5-5

5X500m row (1:00 minute rest)

Check out what people are saying about CrossFit Balance at: www.joshcourage.com

"The most noticeable thing about CrossFit Balance though is the studio space itself.  It is a spacious, high ceilinged 2,700 sq. ft. box with pristine equipment (CrossFit basics: dynamax balls, kettlebells, barbells, bumpers, jump ropes, GHD's, rowers and plyo boxes).  But the best part is the Strength Grid designed by Frank Passanante from Steel Fit (www.steelfitstore.blogspot.com).  This thing is great!  Not sure my words can express it properly, but all combined there are seemingly endless pull up bars (including thick bars); the squat racks are built in, and there's a jungle gym sort of deal going on in the middle of the gym with horizontal ladders, polls and handles to climb all over. Check out this video here with me, Blair Morrison of Anywherefit and Mark Crick (co-owner of Balance Gym) to see it in use."