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!

Wednesday, April 7, 2010

Level One - Day Six WOD

Good Morning, Athletes!

First - Norm, how are you feeling? I imagine you are quite sore and walking a bit funny. Be sure to continue taking the Aleve every 12 hours and do some light walking and stretching throughout the day. You will need to keep that area warm and full of oxygenated blood for a quick recovery. Today's workout will not be possible for you so I have designed something else for you to take on. Keep me apprised of your injury status so that we can work around it. These types of events occur and while unfortunate, they give us great opportunity to extend our boundaries in other directions. And if you think a quad strain is enough to hamper a workout - check out Chris at CrossFit Berks who has no use of his legs at all.

Moving on.

Today's WOD, as rx'd:
- Warm-up, 2 rounds x 10 reps
10-9-8-7-6-5-4-3-2-1, for time.
  • Superman (2 sec hold)
  • Box Jump (10")
  • Shuttle Run (10/20) - One run between each set. (Ten total runs)
- Cool-down, Roll/Stretch, +1 liter Water

A superman is when you lay on your stomach with your arms overhead. Contract your core to bring your arms and legs off the ground as if you are flying. Hold for 2 seconds and repeat.

At your place, you can do box jumps on the curbing outside or on the side of the treadmill (make sure it isn't running!)

If you can do the shuttle run outside - great! Mark off 10 and 20 yards. Run to 10, run to the start, run to 20, run to the start. This won't be easy. You will probably end up walking (or crawling).

If you can't do the shuttle outside then do it on the treadmill - run 10 seconds, jump off belt, run 10 seconds, jump off belt, run 20 seconds, jump off belt, run 20 seconds, jump off belt. 5 Mph at 3% grade. Easy Peesy.

Modified WOD:
- Warm-up, 2 x 10 (use the bike to support for squats - this will be a good stretch)
10-9-8-7-6-5-4-3-2-1, for time
  • Superman (2 sec hold)
  • Dumbbell Bench Press (20 pound, 40 if you are feeling great)
  • Row (use the cable machine + 50 pounds, scale as needed)

Questions?

Have Fun. DO WORK!

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

Coach

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