November 2013

Monday, November 4th

Strength

KB Front Squats 12x3 (each arm). Rest 60 seconds after each set 

 

Metcon 

"Get Up"

4 Rounds for time

10 Burpees

20 Ground to Overhead (G2O) 

 

Post load and time to comments

 

RESOURCES/ARTICLES

Origin of CrossFit

Hand Care - rips, callouses, etc via CF Virtuosity

Pre-Workout Nutrition - What to eat? Do I eat? 

Blog tags: 
Continue Reading

Sunday, November 3rd

 

REST DAY for us but don't miss the marathon! 

 

The ING New York City Marathon is back! During the 26.2 mile journey through the five boroughs of NYC, 48,000 runners will experience the sights and sounds of the city and be cheered on by more than 2 million specators, entertained by hundreds of bands, and be inspired every step of the way. 

Coverage of the NYC Marathon will be aired on ABC and ESPN. 

 

Continue Reading

Saturday, November 2nd

Be strong! This has a happy ending - don't fret~

REMINDER: Daylight Savings Time ends tomorrow! Set your clocks back.

 

Strength

Back Squats

 

Metcon - Partner WOD

"Jack and Jill"

Row 2000m (switch every 250m)

100 DB Thrusters (switch every 15 reps)

60 Ring Rows (switch every 10 reps)

 

Post load and time to comments

 

RESOURCES/ARTICLES

Weight loss versus Fat loss - do you know the difference?

Having it All via Breaking Muscle

 

Blog tags: 
Continue Reading

Friday, November 1st

7AM Crew

Skill/Strength

Burgener Warm up

Push Press - take 15 minutes to find your 3 rep max (3RM) 

Metcon 

"Blue Steel"

4 Rounds for time

11 Goblet Squats

11 Push ups

11 Burpees

1 Suicide

 

Post load and time to comments. 

 

RESOURCES/ARTICLES

CrossFit Main Site - lots of great information here

CrossFit Journal -  great resource about nutrition, diet, and more

CrossFit 06830's Resouce Page - lots of info on a little of everything! 

Continue Reading

Pages