Wednesday, December 16, 2009

17 Dec 09
Thursday
Warmup
3 rounds
10-15 Pullups
25 Pushups
25 situps
10 Back extenions
25 Air squats

WOD
10 rounds for time
10 x Kettlebells swings men 70lbs/women 50lbs
10 x Burpee (includes push up, jump, and clap overhead)
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Posted by makutdaf at 9:42 PM
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2 comments:

Anonymous said...

Hey Mike-

I am going to attempt to try out for the games in March. I am now on my second month of Crossfitting after having my second shoulder surgery last June. I am doing a 3 on 1 off, following the mainsite for the most part. I am still fighting, training MMA 4-5 days a week. Should I increase my volume of CF wods daily, going to 2x daily a few days a week? Is there anything in particular I should focus on or change?

-GNC

December 17, 2009 at 10:17 PM
makutdaf said...

WOD:16:20
GNC, Increasing your volume of CF WODs may be a little much with the MMA training. You might be better served to follow a CF Strength Bias concept and throw in a couple of CFE WODs a week. I have been following this method for the last month or so and have been surpised by the results. I think your biggest concern though will be making sure you don't start overtraining and end up with another injury. My two cents, hope that helps. MP

December 17, 2009 at 10:29 PM

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