Saturday 20090131
Rest day.
Friday WOD 20090130
“Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
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:
200m Walk/Run
10 Jumping Pull-ups/Standing Pulls
Post time to comments.
Thursday WOD 20090129
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
15-12-9 rep rounds of:
Pvc/broomstick Squat Cleans
Bench Dips
Post time to comments.
Petranek Fitness, doing Elizabeth, courtesy of Petranek Fitness.
Wednesday WOD 20090128
Thruster 1-1-1-1-1-1-1 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Pvc/Broomstick Thrusters 9-9-9-9-9-9-9 reps.
Post thoughts or questions to comments.
Rest as needed between sets, but make sure you are squatting below parallel on every rep and locking out completely overhead.
Tuesday 20090127
Rest Day
Monday WOD 20090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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:
12 Sit-ups
10 Good Mornings/Supermans
Post time to comments.
Good mornings are done by standing with the feet shoulder width apart and hinging at the hip until your torso is parallel to the ground. Make sure to keep your natural lumbar curve during the motion. Supermans are done by lying on the ground on you stomach with arms extended in front of you and then raising you knees and chest off the ground with an arched back.
Sunday WOD 20090125
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds, each for time of:
5 Jumping Pull-ups/Standing Pulls
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round.
Post time for each of the three rounds to comments.
Saturday WOD 20090124
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weight room, follow the above link to see what your CF Total is. If not, do three rounds of the warm-up and practice form with a pvc pipe.
Post total to comments.
Friday 20090123
Rest Day
Jolie Gentry, CrossFit Games Athlete Profile Part 1 – video [wmv] [mov], image and video courtesy of www.crossfit.com.
Thursday WOD 20090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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:
Pvc/broomstick Overhead walking lunges, 25 feet
12 Burpees/Push-up & squat combo.
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Here is how to do plank and knee burpees, courtesy of www.crossfit.com. If you cannot do a knee burpee, position yourself to do an elevated push-up or wall push-up, and follow it immediately with a full squat. Do this combo for the required number of reps.
CrossFit Journal
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