Technique:
Strength:
Hang Snatch, 7 sets x 3 reps
WOD:
3 rounds for time:
Push Press, 40 reps, 65/45#
Squat, 30 reps
Ring Dip, 20 reps
Double-under, 10 reps
“Nothing happens unless first a dream.”
~Carl Sandburg~
1970-01-01
Archive | January, 2012
Wed, Feb 1
Ramp-up, Tue, Jan 31
Body-weight Clinic:
“There’s No Easy Way”
~Allan Wells~ (1980 Olympic 100m Champion)
1970-01-01
Tue, Jan 31
Strength:
Hang Clean, 7 sets x 3 reps
WOD:
“Diane”
3 rounds (21-15-9 reps) for time:
Deadlift, 225/150#
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics;
it is addictive, gives momentary pleasure and separates the victim from reality.”
~John W. Gardner, President, Carnegie Foundation~
1970-01-01
Mon, Jan 30
Technique:
Mobility
Strength:
Front Squat, 7 sets x 3 reps
WOD:
Turkish Get-up, 50 reps, TBD
“The quality of a person’s life is in direct proportion to their commitment to excellence.”
Vince Lombardi
1970-01-01
Sun, Jan 29
Rest day
“You have to go into the jungle, find the lion, and spit in his face…then shoot him. You guys are not good enough to win on talent alone…you have to want it.”
~ Herbie Brooks ~ (Coach of the 1980 U.S. Olympic Hockey team)
1970-01-01
Ramp-up, Sat, Jan 28
Deadlift Clinic:
CrossFit 9 Foundational Movements
“One shouldn’t be afraid to lose; this is sport. One day you win; another day you lose.
Of course, everyone wants to be the best. This is normal. This is what sport is about.
This is why I love it.”
Olympic Gold Medallist Oksana Baiul
1970-01-01
Sat, Jan 28
5 rounds for time:
Run, 200 meters with Sled Push (20 meters)
Tire Flip, 5 reps
Sledge Hammer, 16 reps
Cash-out:
Burpee, 30 reps
“There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.”
~ Rolf Arands ~
1970-01-01
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