Hips
The deadlift uses the hip and the hamstrings as the movers, and the trunk and shoulders as the stablizers.
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Workout
Every three minutes for 10 rounds complete:
12 calorie row
15 KBS
20 sit-up
*Pick a weight for the kettlebell that you can do all 15 on the first round, If you don’t finish a round in the 3-minute cap, then complete as many rounds as possible in the remainder of the 30 minutes.
Multi Task
This is a creative way to stretch your lats, hamstrings, upper back, and calves. Way to multi-task Dawn.
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Workout
Complete as many rounds as possible in 15 minutes of:
Run 400 meters
21 KBS(70/53)
12 Chest to bar pull-ups
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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.
All The Way Up
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.
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Rest day
Sink It
A solid full range of motion dip is paramount to the muscle-up.
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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
Smile
One of the best parts of CrossFit is the fun and the community just plain enjoying life together.
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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
Watchful Eyes
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?
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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.
Long Arms
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.
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Rest day
Something New
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.
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Workout
For time:
135 pound Back squat, 50 reps
135 pound Hang power clean, 40 reps
135 pound Push jerk, 30 reps
High Five
Having fun with the warm up can make it seem like there is no warm up.
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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.
