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
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