Friday WOD - 01 October 2010
Location:
WOD #1:
"Nancy"
Compare to 11 June 2010 / 09 July 2010
Five rounds for time:
From CrossFit Football:
Four rounds 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
- Phosphagen
- Glycolytic
- Mode
- Monostructural
- External loads / Weightlifting
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Scorpion stretch
- Pigeon stretch
- Wrist stretch
- Achilles stretch
- 3 x 10:
- Push: push-up (wide, diamond, standard)
- Pull: pull-up
- Midline flex: sit-up
- Midline extend: good morning
- Hip open / close: exploding step-up
- Hang power clean
WOD #1:
"Nancy"
Compare to 11 June 2010 / 09 July 2010
Five rounds for time:
- Run 400m
- OHS x15 (95# / 65#)
From CrossFit Football:
Four rounds for time:
- Hang power clean x5 (185#)
- Sprint 100m
- Rest 60 seconds between rounds.
- GHD sit-up, 3 x 10
Study as Much as You Sweat:
- "To be an athlete and be successful at sport someone has to not only be strong but to be able to display that strength quickly and then be able to replicate it over and over again over the course of the game or competiton. The only way this is possible is if there is a certain level of conditioning." -John Welbourn
- "In this country the American Dietetics Association recommends a high-carb, low fat, grain based diet. This is a pro-inflammatory diet, counterproductive for muscle growth, recovery and performance." -John Welbourn
- How do you define "in shape"?
- Post your replies to the comments below.
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