22 Oct 09
Thursday
WOD 1
Snatch
Big 21
Start 105 lbs from your max and increase by 5lbs per set for 21 sets of 1 rep
Rest as much as need between sets
If necessary start with the bar and work your way up until you miss.
WOD 2
Row or Run 4 min rest 2 min/Row or Run 3 min rest 1 min/Row or Run 2 min rest 30 seconds/Row or Run 4 min (record total distance covered)
Finish with 10 minutes of stretching.
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October
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- 01 Nov 09SundayWOD 1Power clean5 sets of 3 repsUse...
- 30 Oct 09FridayWOD 1Shoulder Press1x5 @ 40%1x5 @ 5...
- 29 Oct 09ThursdayWODFor time:150 Wall ball shots m...
- 28 Oct 09WednesdayWOD 1Deadlift1x5 @ 40%1x5 @ 50%1...
- 27 Oct 09TuesdayActive Restor 40 minute run at a s...
- 26 Oct 09MondayWODFor time:Run 1 milerest 2 minute...
- 25 Oct 09SundayBack Squat1x5 @ 40%1x5 @ 50%1x3 @ 6...
- 24 Oct 09SaturdayWOD 1Power clean5 sets of 3 repsU...
- 23 Oct 09FridayActive Restor How far can you run i...
- 22 Oct 09ThursdayWOD 1SnatchBig 21Start 105 lbs fr...
- 21 Oct 09WednesdayShoulder Press (use 90% of your ...
- 20 Oct 09TuesdayDeadlift (use 90% of your max to c...
- 19 Oct 09MondayActive Restor 10K Run
- 18 Oct 09Sunday5 rounds for max reps. There is NO ...
- 17 Oct 09SaturdayFor time:400 meter run25 Pullups2...
- 16 Oct 09FridayWOD 1For Time:5 Rounds 12 x Ring Di...
- 15 Oct 09ThursdayActive Rest3 mile runor 2000 mete...
- 14 Oct 09WednesdayPractice Handstand Pushups:progr...
- 13 Oct 09TuesdayFor time:5 rounds400 meter run25 s...
- 12 Oct 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
- 11 Oct 09SundayActive Rest10K runor 10K RowFinish ...
- 10 Oct 09SaturdayBack Squat1x5 @ 40%1x5 @ 50%1x3 @...
- 09 October 09FridayPower Clean1x5 @ 40%1x5 @ 50%1x...
- 08 Oct 09ThursdayShoulder Press1x5 @ 40%1x5 @ 50%1...
- 07 Oct 09WednesdayActive RestSuggested activities:...
- 06 Oct 09TuesdayComplete as many rounds as possibl...
- 05 Oct 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
- 02 Oct 09FridayApologize for not posting yesterday...
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4 comments:
Hey Mike-
I was wondering about your view and the Crossfit view on Sumo Deadlifts (not high pull) as opposed to traditional stance Deadlifts. I trained Sumo style a lot in high school when I competed, and did them today for the first time in almost 4 years, and was wondering if they have a place in Crossfit programming.
-GNC
I think they do have a place in CF programming. CF uses the conventional style because it gives a greater range of motion. But I think it is appropriate to throw it every now then because it teaches people another variant of how to pick up heavy objects. I played around one time with sumo snatches, but it had a weird feel to it. An interesting WOD may be to mix in multiple styles of deadlifts from snatch grip deadlifts, to conventional DL, to Romanian DL, to sumo DL.MP
WOD 1: 145
WOD 2 Roughly 3400 meters
MP
WOD: 90#...
Jenn
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