Warm up:
Pullup, OHS(hold the barbell in the ohs position), handstand, squat, frogstand holds
Loading:
Power Clean 3-3-3-1-1-1
WOD:
7 rounds:
2 x pullup
10 x hang power clean
10 x situp
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Just some good ol' fashioned PE.
Quotes
"We scale load and intensity; we don’t change programs."-Coach Glassman
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar."-Coach Glassman
“Be patient and tough; some day this pain will be useful to you.” –Ovid
Partial squats are never good. They neglect the hips and hamstrings. When an athlete stops above parallel, his/her knee joints are forced to halt the downward momentum. But once the athlete goes below parallel, that stress is transferred to the more powerful muscle groups in the hips (glutes), lumbars, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong.
-Bill Starr, PH.D. John Hopkins University
"I welcome you to the community of people that have decided easy will no longer suffice"
- Mark Rippetoe
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar."-Coach Glassman
“Be patient and tough; some day this pain will be useful to you.” –Ovid
Partial squats are never good. They neglect the hips and hamstrings. When an athlete stops above parallel, his/her knee joints are forced to halt the downward momentum. But once the athlete goes below parallel, that stress is transferred to the more powerful muscle groups in the hips (glutes), lumbars, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong.
-Bill Starr, PH.D. John Hopkins University
"I welcome you to the community of people that have decided easy will no longer suffice"
- Mark Rippetoe
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
About Me
- Jake Buchanan
- Janesville, Wisconsin, United States
- jakebuchanan1@gmail.com 608-563-2070
Quote
"I'm going to work so that it's a pure guts race at the end, and if it is, I'm the only one who can win it."-Steve Prefontaine
3 comments:
Tania:
5.46
3 rounds, 50# hang power cleans
Angela:
3x30sec handstands, ohs, 12 jumping pullups, squat
7 rounds 35# hang power cleans
8:50
Phew, that was hard!
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