Thursday

Rest Day

Here is something for those of you who are interested in entering races of any kind or triathlons. CrossFit Endurance is a website dedicated to combining running/swimming/biking and the CrossFit Headquarters WOD.  Brian Mackenzie, Michael Collins and team of incredible endurance trainers have come up with a method for training utilizing the Main Page WOD as the foundation and supplementing sport specific skills and drills to produce athletes out of everyday men and women.  I’m not talking about just any kind of athletes.  People are using these training programs to run anything from a 5k to an Ironman to Ultra-marathons (50k, 50 mile, 100k, 100 mile, etc.)  The best part is they only train a total of six hours a week!  That includes the time spent doing the CrossFit WOD.  I am currently using the program to train for a half-marathon.  If you are considering any kind of racing, check them out!

WOD 20080528

Shoulder Press 3-3-3-3-3 reps

CFOZ version: Precede above with…

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Use a pvc pipe/broomstick to practice correct form.  If you have access to weights (dumbbells or barbells and plates), post lodes to comments.  Your goal should be to work up to your three rep max by the last set, so make sure you start with a few warm up sets at a really light weight. Here (Win)(Mac) is the demo from Powerlifting Coach Mark Rippetoe on the correct position for the shoulder press.