Thursday 20080731
Rest Day.
Wednesday 20080730
Run 15k for time.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/Walk 1.5k (1 mile)
Post time to comments.
If doing this outside, with no track, use mapmyrun.com or gmap-pedometer.com to find your route.
Remember, CrossFit is about intensity. You want to do this at a fast pace that does NOT allow you to talk. If you are using a treadmill, don’t read or watch t.v. Intensity is key to getting the benefits of weight loss, lowering cholesterol, or what ever other reason you are working out.
Tuesday WOD 20080729
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time:
Run/Walk 400 meters
10 pound Kettlebell Swing X 21 (Dumbbells or fill a gallon jug with sand or water)
12 Jumping Pull-ups or Standing Pulls (See Exercise Page)
Post time to comments.
Sunday 20080727
Rest Day
Caitlin Glassman uses Infant Resource Swimming to keep from drowing. Please note, this is not for the faint of heart!
Video (Win)(Mac) courtesy of CrossFit.com
Saturday WOD 20080726
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time of:
Run/walk 400 meters
10 Back Extensions/Good Mornings
10 Sit-ups
(See Exercises Page for substitutions)
Post time to comments.
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
–Originally posted on CrossFit.com by Lauren Glassman, July 15, 2005
Here (Win)(Mac) is Brandon Gilliam of CrossFit North Santa Cruz doing the full version of “Michael.” Please note that he does the GHD sit-ups because that is the scaling he needs for his fitness level. They are not required do do this as Rx.
Friday WOD 20080725
In honor of “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Do the original (below) version of “Jeremy.” If you cannot do knee push-up burpees do a combination of squats and wall push-ups.
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.In young Jeremy’s honor the following kid’s workout will be
known from here on as “Jeremy.”Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
BurpeesOriginally posted on CrossFit.com by Lauren Glassman July 19, 2006
Thursday WOD 20080724
“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds, 21, 15, and 9 reps, for time of:
Pvc pipe thruster
Jumping pull-up/Standing pulls (see Exercises Page)
Post time to comments.
In this WOD you do one round of 21 thrusters and 21 pull-ups, the second round as 15 thrusters and 15 pull-ups and the LAST round as 9 thrusters and 9 pull-ups. “Fran” is one of the girls near and dear (or hated and despised) to the heart of many CrossFitters. She is almost considered a right of passage…be very weary of her. At my Level I cert, Coach Glassman described how she came to be born back in his parents garage when he was seventeen years old…and yes he met Pukie that same day too!
Here (Win)(Mac) is a the fastest recorded version of Fran. Josh Bridges of CrossFit San Diego received his Navy SEAL trident the Friday before this was recorded.
Wednesday 20080723
Rest Day.
What motivates you to workout? Is it appearance or health or maybe your loved ones? Taking a very good look at why you do something goes a long way towards setting goals and keeping you on track.
It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.
-Leonardo da Vinci
CrossFit Journal
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