Wednesday, 11 January 2012
If you can't do a dead-hang pull-up, test out the new pull-up assistance rig. Have a coach help you.
Times:
6:00am - Coach: Paul
8:30am - Coach: Paul
6:00pm - Coach: Paul
Knowledge:
Max distance and reps:
Times:
6:00am - Coach: Paul
8:30am - Coach: Paul
6:00pm - Coach: Paul
Knowledge:
- CrossFit: ten general physical skills.
- ONDEG: distilled aspects of fitness - strength / stamina / coordination / sufferance
- 2x10
- Incline DB bench
- Lateral hurdle
- Pull-ups (dead hang)
- Sit-thru (5 each side)
- Weighted GM
- KB clean
- KB Bear
- Airdyne max wattage in 15 seconds (5 attempts)
- KB bear (5 rounds, increase weight each round)
Max distance and reps:
- Airdyne 3/2/1 (minutes)
- Hurdle facing burpee 3/2/1 (minutes)
- DU's of course, stop when you've exceeded your previous PR for unbroken reps, or 5 minutes, whichever is longer.
- Calves
- Foundations by Glassman
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