Thursday WOD, plus a good read.
Lilia, rising out of the hole...
Wanna improve your Metcon? Consider a Strength Bias Approach. Make your strength sessions count. Here's a good read:
CrossFit Strength Bias.pdf
Dynamic Warmup: JJ's, Claps, CC's, Toy Soldiers, Perfect Stretch, Joint Mobility Sequence, Squats, Hindu Pushupss
Strength:
Ascending Set of 3-3-3-3-3 Front Squats
(Last 2 sets should be a true 3RM)
Rest 2 minutes between sets...
WOD:
Station 1: Kb Power Swings
Station 2: JPU's
Station 3: Bridge Step Ups
1 minute at each station for max reps
3 Stations = 1 round
1 minute rest between rounds
3 rounds for a total of 9 minutes of work
Wanna improve your Metcon? Consider a Strength Bias Approach. Make your strength sessions count. Here's a good read:
CrossFit Strength Bias.pdf
Dynamic Warmup: JJ's, Claps, CC's, Toy Soldiers, Perfect Stretch, Joint Mobility Sequence, Squats, Hindu Pushupss
Strength:
Ascending Set of 3-3-3-3-3 Front Squats
(Last 2 sets should be a true 3RM)
Rest 2 minutes between sets...
WOD:
Station 1: Kb Power Swings
Station 2: JPU's
Station 3: Bridge Step Ups
1 minute at each station for max reps
3 Stations = 1 round
1 minute rest between rounds
3 rounds for a total of 9 minutes of work
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Comment by Marc Adlam on October 29, 2009 at 8:33pm - Although Lisa & I are relishing every single moment of this vacation in Maui with our kids (and this includes both the waking and the sleeping moments), I must admit a burning desire to get back to the box and start crossfitting again with you guys. I only hope the CrossFit Total day doesn't happen before we return...See you Monday!
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Comment by Brett Nakfoor on October 29, 2009 at 10:38pm - Have fun Marc and see you Monday.
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Comment by CrossFit San Elijo on October 29, 2009 at 10:56pm
- Marc, send us a pic for the blog!
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So what is it that you really do at CrossFit San Elijo?
At CrossFit San Elijo, we are about maximizing your potential, whether you are a seasoned athlete, combat athlete, recreational athlete, or just starting your fitness journey. We do this by sticking to standards. There is a method.
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Created by CrossFit San Elijo Jan 4, 2009 at 8:17pm. Last updated by CrossFit San Elijo Mar 4.
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