30/9/2009

Skills
Work front squat, Squat Clean, Double unders for 20min.
Get comfortable with the bar sitting across shoulders, remember elbows high in bottom of squat.

WOD 8rnds for time
200m run
12 KB Swing 24/16kg
12 Ring dips
WOD courtesy of CFB

29/9/2009

Strength

Deadlift

5-5-5-5-5

Coach's Corner-

This is a weightlifting day. You need to stick to the rep scheme. If you complete this workout and tell me you hit a new single rep personnel record (PR) in the deadlift, I will promptly tell you that you missed the point of the workout. This workout is not about getting a new max effort deadlift PR. This workout is about building strength. You want to hit 5 reps every set. The load in the very first set should be enough to elicit a response from your conscious that says, "No F#*%ing way I want to lift that five times again!" When you think that after the first set, you are right where you need to be. Rest about four minutes between efforts. If you only get four reps in a set, but you at least tried the fifth rep, you may count that effort as a set (although a failed set). If you only hit three or four reps without even being able to attempt another rep, your coach will be quick to tell you that the set didn't count and you need to perform it again at a lighter weight. You have 35min, Go for it!

WOD 3rnds for time

3rnds of Cindy

50 Double unders

Thanks to CFX for WOD

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Rest Day

Day 1 in the box

For those coming into CFP

Accessory Work

Spend 25min working on any skill/skills or weaknesses of your choice. Chat with coach if unsure.

WOD AMRAP IN 20MIN

Thrusters 5reps 40/30kg

Hang Power Cleans 7reps 40/30kg

SDHP 10reps 40/30kg

Thanks main page for WOD

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Run 5km

Run 5km

Congrats to Jody for completing CrossFit Level 1 course this weekend.

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Fight Gone Bad

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

(1) Wall Ball (reps)

(2) SDHP 30kg (reps)

(3) Box Jump (reps)

(4) Push-Press (reps)

(5) Row (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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