Thursday 020910

Posted on September 2, 2010 by admin. Filed under Crossfit Workouts

Rest Day!

Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

Today work:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

1st :-Squat 2nd:-Front Squat 3rd:- OHS
Sit-up
Back-extension
Pull-up
Push-up

Note that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
We also recommend working the front squat into the warm up.

3 Comments »

3 Responses to “Thursday 020910”

Graeme, on September 2nd, 2010 at 08:56 Said:

Body composition this morning
Body age 12 – burpees in the nursing home coming up
lelak, on September 2nd, 2010 at 16:32 Said:

Graeme: HSPU on Zimmer frame?
Met, on September 2nd, 2010 at 19:46 Said:

In regards to this bracelet stuff, as Mick would say..

“What the hell!!??”

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CFX is a team of Coaches brought together by a belief in the Foundations and Principles of CrossFit. The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and camaraderie to anyone willing to put in the work. We believe that everyone is an athlete. We work to increase your athletic ability by utilizing constantly varied functional movements like pushing, pulling, squatting, lifting, running, executed at high intensity. We will help you reach your goals by increasing the 10 physical skills of an athlete including: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Whether starting from step one or improving an already elite athlete our programming can help you achieve success.