Warm up:
1 mile jog
Loading:
1-1-1-1-1-1-1 Push Press
WOD:
3 rounds:
8 x Push Press
12 x air squat
1 x 100m sprint
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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
4 comments:
berb:
4:52 as rx'd
115 #push press
loaded up to 165 lbs
there is something fun about these short fast ones.
Ang:
12:30 Mile warm-up
Loaded to 50 lbs push press
7:30 WOD
Felt so awesome. I enjoyed all the running!
Tania:
5:12, push press at 55#.
Push press
3x45#
3x55#
3x65#
1x75#
1x85#(fail)-very close,
1x80#(fail)-very close, both very close, just no lockout.
Mile warmup: 9:55
Jake:
4 rounds:
5xmuscleup
10xclapping pushup
25xjump rope
7:12
Warmup with weighted muscleups.
1x8#
1x18#
1x30#
Also, one arm pushup holds, pullup holds, handstand holds, frog stand holds. All held for one minute.
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