Saturday WOD - 13 March 2010
Location:
"CrossFit Baseline" (developed by Andy Petranek of CrossFit LA)
Compare to 30 November 2009
NOTE: Order of arrival determines your start time! In other words..."first come, first served"...if you are waiting around for the rower, get your deadlifts done!
For time:
Men Women Category
3:45 4:40 Elite
4:30 5:35 Pro
5:15 6:30 Expert
6:15 7:30 Collegiate
7:15 8:30 Intermediate
8:15 9:30 Novice
9:15 10:30 Beginner
10:00 11:00 Cut-Off
Stretch
Study:Nutrition Tip of the Day:
- ONDEG Fitness (23 Main Avenue North - enter from the back)
- 6:00 am WOD
- 9:00 am WOD
- 6:00 pm WOD
- Dynamic stretch / body movement
- Samson stretch
- Wall worship (2 minutes)
- Plank and push (2 minutes)
- Sit-up x15
- Good morning x15
- Assisted pull-up (with bands or with a buddy) x20
- Standards and ROM on all CrossFit Baseline exercises.
- Deadlift
"CrossFit Baseline" (developed by Andy Petranek of CrossFit LA)
Compare to 30 November 2009
NOTE: Order of arrival determines your start time! In other words..."first come, first served"...if you are waiting around for the rower, get your deadlifts done!
For time:
- Row 500m
- Squat x40
- Sit-up x30
- Push-up x20
- Pull-up x10 (20 jumping pull-ups may be substituted for pull-ups)
- Deadlift 5x5
Men Women Category
3:45 4:40 Elite
4:30 5:35 Pro
5:15 6:30 Expert
6:15 7:30 Collegiate
7:15 8:30 Intermediate
8:15 9:30 Novice
9:15 10:30 Beginner
10:00 11:00 Cut-Off
Stretch
Study:Nutrition Tip of the Day:
- "Body Composition: Not the Holy Grail" by Tony Leyland
- Are you happy with your progress?
- Post your replies in the comments below.
Progress has been very good in crossfit. just hiked up and down the grand canyon and was leading the group i was with and not hardly winded! seriously, i know it is because of the "stuff" we do!~ THANKS!!!
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Kim! You are doing so great at the workouts, it doesn't surprise me that you kicked some serious tail going up and down the Grand Canyon. Keep up the great work!
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