Strength
Power Clean 5x5x5
Shoulder Press 5x5x5
Weighted Pullup 8x8x8
WOD
"Fran"
21-15-9
Thrusters 95lbs
Pullups
Burpees
54
Saturday, May 29, 2010
Friday, May 28, 2010
Freedom Friday
05/28 Friday WOD
"Nutts"
10 Handstand Pushups
15 Deadlifts 250lbs
25 Box Jumps 30"
50 Pullups
100 Wall Balls Shots 20lbs
200 Double Unders
400m Run w/ 45lb Plate
Burpees
53
Thursday, May 27, 2010
Wednesday, May 26, 2010
The Do-Win's, are Winners!!!
My first official experience with my new Rogue Do-Win Weightlifting shoes was today...i could go on and on about PR this and PR that, but i won't bore you with all that mundane stuff, haha jk! But seriously, these shoes are legit and I'd recommend everyone to first off try some by borrowing from anyone you can find and then get a pair when you are able (soon than later).
If you haven't had a chance to read my post about weightlifting shoes, please go back and check it out from May 14th http://crossfitingfargo.blogspot.com/2010/05/what-are-you-rocking-for-kicks.html, great stuff!
05/26 Wednesday WOD
Strength
Back Squat 5x5x5
Deadlift 1x1x1x1x1
WOD
10-9-8-7-6-5-4-3-2-1
95lb Clusters (Squat Clean/Thruster)
Chest 2 Bar Pullups
Burpees
51
Tuesday, May 25, 2010
Day 50 of the 100-Day Burpee Challenge!!!
05/25 Tuesday WOD
Skill
Split Jerk 5x5x3x3x1
WOD
4 Rounds
500m Row
15 Burpees
Burpees
50
Monday, May 24, 2010
Getting ready to say..."Bye Bye Big Box"!!!
Number of things are coming together for soon to be CrossFit Fargo...Affiliation application was accepted last week and today I was granted the rights to www.CrossFitFargo.com!!! Busy busy w/ tons more to get in line...stay tuned.
05/24 Monday WOD
Strength
Bench Press 5x5x5
Weighted Dips 8x8x8
WOD
50-40-30-20-10
Double Unders
Pushups
Box Jumps
Dumbell Pushpress #35
Burpees
49
Saturday, May 22, 2010
Friday, May 21, 2010
Exciting week up here...
05/21 Friday WOD
Strength
Power Clean 5x5x5
Shoulder Press 5x5x5
Weighted Pullups 7x7x7
WOD
4 Rounds
400m Run
50 Squats
Burpees
46
Thursday, May 20, 2010
Wednesday, May 19, 2010
Just try to GRIP and HOLD on!!!
05/18 Wednesday WOD
Strength
Back Squat 5x5x5
WOD
5 Rounds
10 Deadlifts 225lbs
20 Knees 2 Elbows
100m Farmers Carry (55lbs ea)
Burpees
44
Tuesday, May 18, 2010
Monday, May 17, 2010
Saturday, May 15, 2010
Friday, May 14, 2010
What are you rocking for kicks?
It is common sense to know that every sport has a specific shoe designed only for that sport. the shoe may help enhance performance or help in preventing injuries. Whatever it is, a professional will always make sure he has the right shoe for the task assigned to him. But most people do not think that weightlifting shoes are required when lifting free weights. This is a very common error and most people wear other shoes in the gym, just making sure they are comfortable.
Weightlifting shoes are designed for a reason and, just like any other sport shoe; they help with increasing the athlete's performance as well as provide safety. No one would wear a pair of spikes for a long distance run, and in the same way, it would be rather silly to use running shoes for weightlifting.
The first advantage of weightlifting shoes is that it increases stability by having a raised heel. This raised heel allows bending of the ankle joint while keeping the feet flat on the floor. This bending is done in order to descend to a low height to lift heavier weights. By keeping the feet flat on the ground, a weightlifter does not lose balance and will find it easier to lift the weights in a controlled way.
The Second thing weightlifting shoes do is prevent harm to the body. Damage can occur because of stability loss. The pressure that is exerted on the body is a lot and by doing tasks such as jerks, the body's ligaments can tear if there is no proper base the body can rest on.
Next, these specially designed shoes facilitate fuller activation of the lower muscles. The shoes hard sole does not allow the force which is used for lifting to get dissipated against the floor. Instead, the kinetic energy that comes from the feet is channeled to lifting the weights. These shoes help use all the force which is produced to lift the weight so that it becomes easier for you to lift.
Another important aspect of weightlifting shoes is the grip. The sole of the shoe must have neoprene or crepe so that you do not slip or lose balance while lifting heavy weights. These shoes must be flexible in nature because the weightlifters feet bend and straighten quickly while doing weightlifting exercises. A flexible shoe also allows some elastic energy to be stored which is caused by the quick bending and straightening. But because a weightlifting shoe bends so much the pressure might push the foot in an angle which will make a person slip. This is why a weightlifting shoes grip is so important.
Now that you've read all about the benefits of weightlifting shoes, you might want to consider picking up a pair for yourself and feel the difference. You'll be more balanced while lifting weights and will perform a lot better.
-Article take from http://ezinearticles.com/?Benefits-of-Weightlifting-Shoes&id=3914920
Here's a great site i found that reviews a bunch of the popular weightlifting shoes out right now:
www.buyweightliftingshoes.com, and yes i did order my Rogue D-Wins today!
05/14 Friday WOD
Strength
Power Cleans 5x5x5
Shoulder Press 5x5x5
Weighted Pullups 6x6x6
WOD
"Karen"
150 Wall Ball shots for time
Burpees
39
Tuesday, May 11, 2010
Monday, May 10, 2010
Back, but not for the First time!
Another sweet weekend back home visiting CrossFit Sioux Falls, including the Run to Save MyRack, Oly WOD, BBQ'n and then watching the Southwest Regional Games streaming through a projector on the box's wall. Couldn't have asked for a better visit!!! Thanks for not stripping my name off of all the whiteboard WOD's yet guys!
05/10 Monday WOD
Strength
Back Squat 5x5x5
Deadlift 1x1x1x1x1
WOD
AMRAP 7mins
10 Squat Cleans 95lbs
20 Situps
Burpees
34
Sunday, May 9, 2010
Saturday, May 8, 2010
Avera Breast Cancer Race
This is my forth year running this race and i couldn't be more excited! I've gone away from doing any run specific training and will be relying solely on my CrossFit training to date...gotta say i'm a bit on edge about it! Here we go!!!
05/08 Saturday WOD
Strength
Clean & Jerk 3x3x3x1x1
Front Squat 3x3x3x1x1
WOD
10k Race
Burpees
32
Wednesday, May 5, 2010
Burpee - Incase you forgot...
30 Days into the 100-Day Burpee Challenge, I thought it would be a good time for a refresher on what the actually are...as if they haven't been burnt into your brain yet!!! Missing a day going forward will have some noticeable repercussions, keep banging away folks! Below is a play by play that I got of off mainsite:
How do I do a Burpee?
To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in from of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of the pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.
Strength
Bench Press 5x5x5
Weighted Dips 8x8x8
WOD
5 Rounds
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Press
5 Dumbbell Front Squat
*Increase the load for each round
Burpees
30
Tuesday, May 4, 2010
Pre-10k Endurance Day
05/04 Tuesday WOD
WOD
800m Run
15 GHD Situps
15 Back Ext
400m Run
12 GHD Situps
12 Back Ext
200m Run
9 GHD Situps
9 Back Ext
200m Run
9 GHD Situps
9 Back Ext
400m Run
12 GHD Situps
12 Back Ext
800m Run
15 GHD Situps
15 Back Ext
Burpees
29
Subscribe to:
Posts (Atom)
