“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.” -Michelangelo
"Fitness"
A. 3RFT
Row 500m
25 KBS
15 Burpees
*This is the tested workout for those competing in the paleo challenge!
B. Skill Work
-We will be alternating on the rowers. When you aren't performing the workout, work on some skillwork.
"Sport"
A. Rest Day
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Wednesday 5/14/14
"Southern Moon Slim Down/Paleo Challenge" Starts this week. You have until Friday to get all your measurements down. We will be doing the "Workout" part of this challenge Thursday. So don't miss out!
We will have details and registration starting tomorrow!
"Fitness"
A. 7Sets
5 Deadlift
Rest 60s
B. 15 Minute AMRAP
10 Front squats
20 Walking lunges
10 Toes to bar
Run 400m
"Sport"
A. Power Snatch Work
B. 30 Muscle ups for time
We will have details and registration starting tomorrow!
"Fitness"
A. 7Sets
5 Deadlift
Rest 60s
B. 15 Minute AMRAP
10 Front squats
20 Walking lunges
10 Toes to bar
Run 400m
"Sport"
A. Power Snatch Work
B. 30 Muscle ups for time
Monday, May 12, 2014
Tuesday 5/13/14
One day left! Then it's time to start the Southern Moon CrossFit Slim Down! The Paleo Challenge!
Measurements (body fat %), pictures, and weight will be tracked for all those entering. We will have a short discussion about what the competition entails, suggestions for shopping, and how to go about this challenge.
"Fitness"
A. EMOM x10
5-10 HSPU or 10-15 HRPU
B. 3 RFT:
10 Clean and Jerks
20 Lateral Burpees
"Sport"
A. Clean & Jerk
B. 4x400m Sprints
Rest 1:1
Measurements (body fat %), pictures, and weight will be tracked for all those entering. We will have a short discussion about what the competition entails, suggestions for shopping, and how to go about this challenge.
"Fitness"
A. EMOM x10
5-10 HSPU or 10-15 HRPU
B. 3 RFT:
10 Clean and Jerks
20 Lateral Burpees
"Sport"
A. Clean & Jerk
B. 4x400m Sprints
Rest 1:1
Sunday, May 11, 2014
Monday 5/12/14
"World class fitness in 100 words"
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
"Fitness"
A. Backsquat 5x5
B. 10 rft
10 pull-ups
30 double unders
"Sport"
A. 2 snatch pulls + snatch + 2 ohs
B. Backsquat 5x3
C. 15 AMRAP
Row 300m
10 HSPU
30 double unders
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
"Fitness"
A. Backsquat 5x5
B. 10 rft
10 pull-ups
30 double unders
"Sport"
A. 2 snatch pulls + snatch + 2 ohs
B. Backsquat 5x3
C. 15 AMRAP
Row 300m
10 HSPU
30 double unders
Thursday, May 8, 2014
Friday 5/9/14
"Fitness"
A.
In teams of 2 complete for time:
Run 800 m (both run)
100 push-ups
100 pull-ups
100 sit-ups
100 back squats
Run 800m
A.
In teams of 2 complete for time:
Run 800 m (both run)
100 push-ups
100 pull-ups
100 sit-ups
100 back squats
Run 800m
Subscribe to:
Posts (Atom)