Work Out Of the Day!
April 3, 2008
VOD
“Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”- Hebrews 12:2
PAUL WILL BE OUT OF TOWN UNTIL TUESDAY FOR FAMILY EMERGINCES!
Carolina Crossfit’s Wendy Pace working on her snatch for this weekend’s Meet! Good Luck and Bring home the Hardware!!
WOD
CROSSFIT HQ REST DAY!
6-9 AM HAAS WILL BE WORKING!
3-7 P.M. STEPHEN WILL BE IN.
THOSE OF YOU WHO COME IN WORK ON YOUR LEVEL 1 REQUIRMENTS.
STEPHEN WILL BE COACHING THE CLEAN
OLY WOD
REST DAY AS WELL !
Work Out Of the Day!
April 2, 2008
VOD
Leviticus 26:19-21
19and I will break the pride of your power, and I will make your heavens like iron and your earth like bronze. 20And your strength shall be spent in vain, for your land shall not yield its increase, and the trees of the land shall not yield their fruit. 21 “Then if you walk contrary to me and will not listen to me, I will continue striking you, sevenfold for your sins.
Crossfit Warm-up
Wednesday 080402
Level 1 Athletes only:
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Beginners/ Non level athletes
25 Med-Ball Cleans
25 Push-Jerks PVC OR Barbell
4 times for time:
OLY
- Front squat – 84% x 2 x 5
- Clean pull – 100% (of clean) x 2 x 3
- Rack jerk behind the neck – heavy single; drop 25% for 2 doubles
3 rounds for time of:
10 ball slams - 15% BW
10 wall ball - 10% BW
10 ball clusters - 25% BW
20 ball cross-chops - 15% BW
Post numbers and questions to comments.
Ball cluster: Clean the ball from the floor (full squat), drive directly up into a thruster, slam the ball to the floor, drop into a push-up behind ball. Repeat
Ball Cross-Chop:
Chops can be performed in a number of directions with a number of implements. The cross chop follows a path from low on one side of the body to high on the other side. Either direction can be emphasized for a different training effect, or both can be equally powerful. Possible implements include medicine balls, kettlebells, dumbbells and just about anything with the appropriate weight. The chosen implement should provide a solid way to grip it–a weak grip on the implement will greatly reduce the possible power with which it can be moved and therefore limit the effectiveness of the exercise.
Work Out Of the Day!
April 1, 2008
“[For the director of music. Of David.] The fool says in his heart, “There is no God.” They are corrupt, their deeds are vile; there is no one who does good.”- Psalm 14:1
Your Goal is optimum physical competence then all the general physical skills must be considered:
Tuesday 080401
Four rounds, each for time of:
800 meter run, row, and swim
Rest as needed between efforts.
- Muscle snatch – 57% (of snatch) x 2 x 3
- 2-position clean (floor, mid-thigh) – 70% x 4 sets
- Tall snatch – 60% x 2 x 3
- Rack jerk - 60% x 2 x 5
3 rounds for time of:
17 kipping pull-ups
24 1-arm DB split snatch - 20% BW
