Wednesday WOD - 22 September 2010
Location:
Compare to 26 May 2010 / 10 February 2010 / 03 February 2010 / 16 December 2009 / 13 November 2009
"Jackie"
For time:
Study as Much as You Sweat:
- ONDEG Fitness, 108 Highway 221, Choteau, MT
- (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway. Former location of Howard's Plumbing.)
- 6am
- 11am-2pm (open gym by appointment only)
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
Warm-up today is on your own!
Order of arrival determines order of start on the WOD.
If you have never done "Jackie", don't wait for the rower...
substitute one mile on the bike instead.
Order of arrival determines order of start on the WOD.
If you have never done "Jackie", don't wait for the rower...
substitute one mile on the bike instead.
- Shoulder stretch
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Wrist stretch
- Achilles stretch
- 1 x 15:
- Push: push-up (hand-release at the bottom, hips don't touch the ground)
- Pull: body row
- Midline flex: KTE
- Midline extend: good morning
- Hip open / close: jumping lunge
- Thruster
Compare to 26 May 2010 / 10 February 2010 / 03 February 2010 / 16 December 2009 / 13 November 2009
"Jackie"
For time:
- Row 1000m (sub 1 mile on the bike for newbies)
- Thruster (45#) x50
- Pull-up x30
- Turkish get-up, max weight
- Box jump, max height
- None
Study as Much as You Sweat:
- If you haven't done so already, READ THIS .
- If you've already read that, WATCH THIS and THIS.
- Has your view of fitness changed since being introduced to the CrossFit methodology?
- Post your replies to the comments below.
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