How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Friday 7-8-11

Skill & Strength:
GHD Situps
3 x 20 reps (perform each set unbroken, use as much weight as possible)
Hip Extensions
3 x 20 reps (perform each set unbroken, use as much weight as possible)


Conditioning:
As Many Rounds Possible: 20 minutes
15 Deadlifts (men 100 lbs, women 75 lbs)
10 Pushups
15 Box Jumps


Endurance:
pick a mode - Swim, Bike, Run, Row
1 min ON, 1 min OFF
2 min ON, 1 min OFF
3 min ON, 1 min OFF
2 min ON, 1 min OFF
1 min ON.
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2 comments:

  1. Greg TaylorJuly 8, 2011 at 4:13 PM

    got 8 plus 6 DL of number 9...yikes...hard after 3 days off for work! work sure cuts into the crossfit time!

    ReplyDelete
  2. Greg TaylorJuly 9, 2011 at 8:17 PM

    so since Gifford is having fun....I did Evilness from Thursday....
    Ran 400m
    Did it in 9:57 and then
    Ran 400m.....

    Didn't seem as evil as last Saturday's debacle! Have a fun weekend!

    ReplyDelete

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