Skill
Kettlebell/dumbbell swing instruction
Metcon
10 minute amrap
On the minute, every minute 20 swings
On the minute, every minute 20 swings
Endurance
Tabata Run
A little taste of CF Motown...
Thursday, March 31, 2011
Wednesday, March 30, 2011
Day 3
You are all 2 days in and about to embark on your third day of being immersed in the CrossFit workouts and culture. What are your thoughts so far? What's the physical experience like? What's the mental demand? Do you have questions/ concerns/ comments? Post to the blog!!!
Strength
Establish estimate baseline for 1x20 deadlifts
Metcon & Breathing Exercise
15-12-9-6
Deadlifts
Tuesday, March 29, 2011
Day 2
THE PRESSES
Push press and push jerk
Metcon WOD
AMRAP in 15 mins:
10 box jumps
10 push presses
10 situpsAn oldie but a goodie - The original, "What is CrossFit" Article
PUSH PRESS DEMO VIDEO
Monday, March 28, 2011
Welcome and Day 1
Day 1
THE SQUAT
Strength
1x20
Metcon WOD: Baseline
5 Rounds
Shuttle sprint
10 air squats
10 burpees
For time
Resources
Paleo
Subscribe to:
Posts (Atom)