C.A.
1. Warm-Up:
CF Warm-Up, 2 rounds 15 reps
2. Skill/Strength/Power Development:
*Choose either the Snatch or Clean to practice*
3. WOD:
21, 18, 15, 12, 9, 6, 3 reps for time of:
Front Squat, 185 pound
GHD Sit-Ups (sub, if needed, Weighted Sit-Ups, 25% of BW)
Post time to comments.
4. CF Endurance WOD:
"90:90 x 6"
Tuesday, July 7, 2009
Posted by Randy Tarasevich at 10:24 PM
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6 comments:
Jeremy - he is ADORABLE!
thanks he definetely takes after his mother
So today I went to a Navy Command Fitness Leader Seminar. What I found out is that we have it all wrong. They taught us all these Bosu-Ball and Resistance Band exercises, and I thought what the hell am I doing with this CrossFit crap?! This is the stuff. I mean if the American College of Sports Medicine says that I shouldn't squat below parallel, then who am I to argue. Feet under hips, toes pointed forward, and no further than 90 degrees down . . . good medicine.
(Joh and I plan to be there tomorrow evening. Keep on getting some folks!!!)
sloppy with the posts, but....
7/3- 10X 45 secs on the erg
7/6- 400m run, 40 squats, 30 situps, 20 pushups, 10 burpees-- 3rds... my ipod conveniently died so i couldn't time, but i did it as best i could, and my arms were not sore! yay.. followed by 4X100m on the erg.. i'm slowly trying to get back on track. pain wise it was fine, but time wise, it was a bit rough
7/7- biked about 25 miles (a little over an hour)
7/8- 5X 2 mins on the erg...
slowly, but surely i'm getting back on the erg
I think CrossFit is a bunch of crap. There's no way you can get "fit" with a 15 minute workout.
Stay on it Jenn. Take the on-ramp approach and come back stronger than ever.
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