This is a creative way to stretch your lats, hamstrings, upper back, and calves. Way to multi-task Dawn.
__________________
Workout
Complete as many rounds as possible in 15 minutes of:
Run 400 meters
21 KBS(70/53)
12 Chest to bar pull-ups
___________________
Tomorrow, the 2013 CrossFit Games begin. The Masters competition will start Tuesday and finish on Thursday. Individual and Team competitions are over the weekend. Tune in to ESPN3 on your computer to watch the coverage from home.
The wall ball is a great movement for practicing accuracy. The ball should hit the same spot on the target each time. You'll be more successful and hit the target more often if you finish your legs before punching the arms. If you're too impatient, you'll miss the target more often.
____________________
Rest day
A solid full range of motion dip is paramount to the muscle-up.
_________________
Workout
Front Squat 10-10-10
Ten rounds of:
115 pound Front squat, 30 seconds
rest 30 seconds
Row for calories, 30 seconds
rest 30 seconds
One of the best parts of CrossFit is the fun and the community just plain enjoying life together.
_________________
Workout
Power Clean 2-2-2-2-2-2-2-2
then,
On a 1 minute interval complete 15 rounds of:
3 touch and go power cleans (as heavy as possible)
10 push ups or dips
Amy and Angel looking on while Jenn goes heavy
Do you feel different when you know someone is watching you? Does it make you go harder?
________________________
Workout
Complete as many rounds and reps as possible in twelve minutes of:
2-3-5
Deadlift
Muscle up
One round is 2-3-5 reps of each movement.
Pick a heavy weight that is challenging, but not so heavy you have to drop it on each rep.
It takes a lot of patience to make sure you extend your legs before pulling with your arms. As soon as you start pulling, the power driven from the legs is over, so you want to be sure and wait until just the right time. This principal is true for so many functionl movements. It is critical to practice and understand.
_____________________
Rest day
Small changes can make a big difference. Things like logging your food, writing down your workouts, tracking your water intake or sleep hours can help you to better adjust your life to make it more positive.
____________________
Workout
For time:
135 pound Back squat, 50 reps
135 pound Hang power clean, 40 reps
135 pound Push jerk, 30 reps
Having fun with the warm up can make it seem like there is no warm up.
___________________
Workout
Back Squat 5-4-3-2-1-3-2-1-3-2-1-3-2-1
then,
Seven rounds of:
Row 300 meters
Rest as long as it takes you to row.
Has everyone herd the new bubble butt song by Major Lazer? Do you think the dancers in the video are fit? How many of the 10 general physical skills do these dancers use?
________________
Rest Day
