Thursday WOD 20081211 « CrossFit O-Zone

Thursday WOD 20081211

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

CFOZ version

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

3 Rounds for time of:
15 Squats
7 Jumping Pull-ups/Standing Pulls
7 Bench Dips
10 Pvc/Broomstick Hang Power Cleans

Post time to comments.

Here is an article by Adam Stanecki that is definitely worth reading: Elite Fitness for Women.

December 11, 2008 - Posted by Pili | Benchmarks, WOD, nasty girls | nasty girls | 1 Comment

1 Comment »

Three rounds
50 squats
7 Band assisted muscle-ups
10 95# Hang power cleans

Time 18:37

First two rounds were unbroken sets of squats. This is also the first time I use 95# for reps in a WOD. Woohoo!

Comment by Pili | December 11, 2008 | Reply

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CrossFit O-Zone is a part of the open source CrossFit community. What is CrossFit? CrossFit is World-Class Fitness for EVERYONE. In the words of CrossFit’s founder, Greg Glassman:

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.

The purpose behind CrossFit O-Zone is to make CF a little less intimidating to the uninitiated. Many people go to the CrossFit HQ site and, due to the overwhelming amount of material, don’t know where to start. Some, due to medical reasons, recent illness, pregnancy or many years of de-conditioning and weight-gain find that they have a hard time even doing the “puppies” version of the WODs at Brand X Martial Arts. I know what it’s like to start from scratch. Here, I try to break it down into the basics, to remove the extra and help you start taking baby steps. I highly encourage everyone to find your local CrossFit affiliate, once you feel comfortable doing so, for hands-on instruction from some of the best trainers in the world. If you don’t have one near you, then you can graduate to Brand X scaling.

Everyone has to start somewhere. The important thing is that you start! Here (Win and Mac) is a great example of scaling to all fitness levels, if Mary can do this, so can you.

In Health,

Pilar

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