30 Muscle Ups for Time
Rest minimum of 3 hours and then:
"Elizabeth"
Tuesday, July 6, 2010
Sunday, July 4, 2010
Happy 4th of July!!!
07/04 Sunday WOD
4 Rounds
40 Double Unders
30 KB Snatches (15ea arm)
20 KB Swings
Burpees
90
Wednesday, June 30, 2010
Kicking it in my Garage
The Day i got back from the Oly Cert @ The Athlete Lab i had to build this garage platform(specs from Mikes Gym) to get my ass going!!! Let me tell you convenience is amazing and it's better than any platform i've been on yet!!! All this was built for under $200 and if you look online many companies are charging upwards of $1000...home built is what we're about! 1 of many more things in the making!06/30 Wednesday WOD
Strength
Weighted Dips 8x8x8
Deadlift 1x1x1x1
WOD
12 Rounds
250m Row
10 Burpees
Burpees
86
Monday, June 28, 2010
8 Weeks to experience another great Challenge!!!
06/28 Monday WOD
"Nancy" Challenge begins!
5 Rounds
400m Run
15 Overhead Squats (95#)
Burpees
84
Tuesday, June 15, 2010
Monday, June 14, 2010
Turkish Get-Up for Entire Body Strength
SURE, IT HAS AN ODD name. But what the Turkish get-up may lack in creative panache, it more than makes up for in effectiveness. This total-body strength move first made fashionable by old-time strongmen--you know, the ones you've seen in black-and-white photos with unitards and handlebar mustaches--is being resurrected by today's power-lifters, weightlifters and even disciples of CrossFit training for its ability to build freakish strength from head to toe.
The Turkish get-up strengthens your core, all your major muscle groups, smaller stabilizers, tendons and ligaments. In addition, it improves power, flexibility and shoulder stability. And all it requires is, as the name implies, getting up from the floor in a predetermined way.
-taken from Muscle & Fitenss, April 2008, by Sean Wixman06/14 Tuesday WOD
06/14 Monday WOD
Strength
Bench Press 5x5x5
Weighted Dips 8x8x8
Barbell Turkish Get-Ups 3x3x2x2x1
WOD
5 Rounds
3 Bar Muscle Ups
15 Pushups
Burpees
70
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