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 3-22-13

FRIDAY FINISHER:
"Be strong in body, clean in mind, lofty in ideals." -James Naismith


Skill & Strength:
GHD Sit-ups
3 x 20 reps (perform sets unbroken ad weighted if possible)
Hip Extensions
3 x 20 reps (perform set unbroken and weighted if possible)


Conditioning:
For time...(12:00 Cap)
150 Wall Ball (men 20 lbs, women 12 lbs) -substitute-
75 Thrusters (men 65 lbs, women 45 lbs)

90 Double under jump rope
-substitute-
200 single jump rope

30 pull-ups


Endurance:
Picks mode...
Swim 12 x 30 seconds ON, 0:20 OFF
Bike 12 x 1:00 ON, 0:20 OFF
Run 12 x 45 seconds ON, 0:20 OFF
Row 12 x 40 seconds ON, 0:20 OFF
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2 comments:

  1. Greg TaylorMarch 23, 2013 at 12:00 PM

    THis was hard...I did the wall ball and 15 pullups in the prescribed time...but can't do jump ropes right now because my knee is bad again....in therapy and working on it! Hope you guys are all doing great down there!

    ReplyDelete
  2. Gifford KiraMarch 26, 2013 at 12:15 PM

    That's awesome greg. It was a modified qualifying crossfit workout. Glad you're well, but bummed about you knee. Keep up the strong works.

    ReplyDelete

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