Thursday, February 9, 2012
Mainsite 2/1/12
Warm up: 400 m run, 2 x 45 s dh hold, 10 push ups, 10 sdhp
Mobility: Archer stretch, 45 s ea side
Workout:
30 hspu
Mainsite 2/1/12
Warm up: 400 m run, 2 x 45 s dh hold, 10 push ups, 10 sdhp
Mobility: Archer stretch, 45 s ea side
Workout:
30 hspu
Athlete of the Month December 2011: CrossFit Jaguar Tough Mudder Team
Wednesday, February 8, 2012
1:1
Warm up: 800 m run, high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel sprints
Workout:
w/ a partner
200 m row
1:1
Warm up: 800 m run, high knees/butt kicks 2 x 25 m, 1 x 50 m carioca, 2 x 50 m accel sprints
Workout:
w/ a partner
200 m row
Tuesday, February 7, 2012
DT
Warm up: 2x 200 m run, 15 good mornings, 10 squats, 2 x 30 s hs hold (30 s btwn)
Mobility: working towards a split, 90 s per leg
DT
Warm up: 2x 200 m run, 15 good mornings, 10 squats, 2 x 30 s hs hold (30 s btwn)
Mobility: working towards a split, 90 s per leg
Monday, February 6, 2012
How Low Can You Go?
Warm up: 400 m run, 10 iron crosses (total), 10 scorpions, 10 low lunges w/ foot flex, 1 min Russian babymaker
Skill/focus: Box Squat
How Low Can You Go?
Warm up: 400 m run, 10 iron crosses (total), 10 scorpions, 10 low lunges w/ foot flex, 1 min Russian babymaker
Skill/focus: Box Squat
Saturday, February 4, 2012
February Birthday Bash
Steve, Alex, Jeff, Sheree, Mandy and Tanya
NUTTS
10 hspu
15 deadlift 250#/175#
25 box jumps 30"/24"
50 pull ups
February Birthday Bash
Steve, Alex, Jeff, Sheree, Mandy and Tanya
NUTTS
10 hspu
15 deadlift 250#/175#
25 box jumps 30"/24"
50 pull ups
Friday, February 3, 2012
Bench 5 RM
Warm up: 500 m row, 3 x 5 pull ups, push ups, sit ups, back ext
Skill/focus: Bench Press
1 x 5, 1 x 3
Workout:
Bench 5 RM
Warm up: 500 m row, 3 x 5 pull ups, push ups, sit ups, back ext
Skill/focus: Bench Press
1 x 5, 1 x 3
Workout:
Thursday, February 2, 2012
Deadlift 5 RM
Warm up: 2 x 5 burpees, 10 pvc or light load sdhp, 15 good mornings
Mobility: forward bends & shoulder work
Deadlift 5 RM
Warm up: 2 x 5 burpees, 10 pvc or light load sdhp, 15 good mornings
Mobility: forward bends & shoulder work