Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Saturday, April 10, 2010

Level One - Day Sixteen WOD

HAPPY BIRTHDAY, SHAWNA!

A special WOD just for you...

WOD:
* Warm-up, 2 x 10
* WOD
- Max distance standing broad jump.
- Accomplish this by doing some jump rope followed by 10 squats, 5 short jumps, 5 short jumps, 3 medium jumps, then 5 attempts for maximum distance. Take 1 to 3 minutes rest between rounds and attempts for max.
* Cool-down - roller, stretch, yoga + 1 liter water.

Post distance to comments.

Have fun. DO WORK!

3...2...1...GO!

Coach

P.S. Have an awesome birthday. SMILE. You deserve it.
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2 comments:

  1. ShawnaApril 12, 2010 at 10:18 AM

    Shawna and Norm:
    Warm up
    10 squats
    45 min tennis (at a slow pace)
    (exceedingly sore calves=no jumping)

    ReplyDelete
  2. Coach MKApril 13, 2010 at 7:22 PM

    It is good to see that you got some work in - even while being sore from your previous workout. Great job!

    Remember, sport is very important in CrossFit. In fact we like to consider this a sport as well. Your tennis volley is vitally important in helping to increase your coordination, agility, accuracy, and flexibility skill sets.

    We'll attack the standing broad jumps for baseline in another week or two!

    MK

    ReplyDelete

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