DU's, Snatches, Push press

Warm up:
Farmers walk, waiter walk, ohs walk, turkish getups.

Loading:
Heavy KB swings.

WOD:
10-9-8-7-6-5-4-3-2-1
Double unders
kettlebell snatches
push press

Rest Day

Thursday 7/16/09

Read this from the Sporting News:
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games

Power Clean/Situps/Pullups

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

Push Press/Squat/Sprint

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

Post time and Loads to comments

Deadlift

Warm Up:
pullup, handstand, frogstand, squat, ring dip

Loading:
1-1-1-1-1-1-1 Deadlift

WOD:
3 rounds
5 x knees to elbows
10 x deadlift(approx 50% max)
15 x air squats

Post time and loads to comments

Front Squats.......

50 Things You Can Do For Your Health

Take your vitamins~Plant a garden~Meditate~Eat by candlelight~Drink Kefir~Bake your own bread~Take a hike in nature~Swim~Make dinner at home~Go to bed early~Buy organic fruit & vegetables~Get natural sunlight~Get a massage~Sleep in~Use glass Tupperware instead of plastic~Go on a picnic~Drink Raw Milk~Stretch~Use a water filter~Add plants to your home~Eat snacks~Drive less, walk more~Replace sugar with honey or maple syrup~Clean out your pantry~Try aromatherapy~Buy organic meats~Shop locally~Learn to read food labels~Visit the farmer's market~Eat protein with every meal~Write down your fitness goals~Grow your own herbs~Take fish oil~Make your own salad dressing~Dance in your living room~Buy a cookbook and use it~Have great sex~Use organic spices~Fly a kite~Use aluminum-free deodorant~Take a hot bath~Drink lots of water~Turn off the TV and get outdoors~Ask for help~Don't eat things you can't pronounce~Buy a reusable water bottle and use it~Learn to cook something new~Go aspartame free~Try a green powder in your smoothie~Strive for excellence, not perfection~Love your body!


7 rounds.... 10 minute cutoff.
2 x weighted, regular, jumping or assisted pullup
2 x front squat-- go as heavy as you can go
50 x jump ropes
post time and loads to comments


Warm up with:
pullup, frog stand, handstand, ring dip, l-sit holds

1-1-1-1-1-1-1 front squat

Push Press/Swings/Situps

Warm up:
1 min Pullup hold
1 min squat hold(hold squat just below parallel)
1 min handstand hold
1 min pushup plank hold
1 min frog stand hold(http://www.dragondoor.com/articler/mode3/229/)
Note: holds do not have to be 1 minute straight through, 5,10 or 20 second holds are fine, rest for a few seconds and go at it again, simply try to get 1 minute of total time held. If 1 minute of cumulative time is impossible, aim for 30 seconds.

Loading work:
-10 reps of weighted kettlebell swings-simply practice heavier kb swings
-1-1-1-1-1-1-1 Push press skill work at low repetitions. Find Max push press, while learning the skill of the push press.


WOD:
3 rounds
10x45# push press
10x30# kb swings
10xabmat situps
Post time to comments.

Please note: Keep the warm up Under 15 minutes, Loading under 15 minutes, and wod should be in that 5-10 minute range. You should be finished in under 45 minutes if you allow 5 minutes for stretching at the end.