Monthly Archives: November 2009

WOD 9221 – Tuesday

Nazly and friends post SA 1/2 Marathon.

Practice handstands for 10 minutes

“Helen”

Three rounds for time of:
Run 400 meters
21 1.5 pood kettlebell swings (or 55# DB, scale appropriately)
12 pull ups

Post time to comments.

This is a benchmark WOD.  These are important workouts as they serve to measure and benchmark your performance and improvements through repeated, irregular appearances in the WOD’s.

Helen demo – video (wmv/mov) CrossFit.com
Stop obsessing over your training Conditioning Research

Erin's got ups

WOD 9220 – Monday

Practice L sits, accumulate a total of 1:30

Press 5 X 3
Followed by 1 set of 10-15 reps unbroken at 75% of 5 rep max

Then

400 M walking lunges for time

The Value of Trainers Sticks Training Center
Listen up ladies Margie’s Local

WOD 9219 – Sunday

Can you name these 3 CFQ members? Post to comments

Front Squat 3 X 5
Followed by 1 x 15-20 of back squat, use 70-75% of your 5 rep max

Then

150 KB Swings for time
M/W 24kg (45# DB)/ 16kg (35# DB), scale appropriately

Greg Glassman Interview, CrossFit Journal Preview – video (wmv/mov)
Training The Mind To Run Right Through Winter NY Times