Day: December 29, 2009

2009-12-30 WOD

Post author By CrossFitMGM
Post date December 29, 2009

Deck of Cards
– Hearts = Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs

Tags Mountain Climber, Pushup, Run, Squat, Squat Thrust

Underground Strength Workouts

2009-12-30 UGS WOD

5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb

4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses

4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk

3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes

Tags Clean, Knees to Elbows, Overhead Lockout Walk, Press, Pullup, Pushup, Rope Climb, Sledge Strike

Strength Workouts

2009-12-30 Strength WOD

Post author By CrossFitMGM
Post date December 29, 2009

Deadlift
8 x 2 reps

Pullup
1 Rep Max

Weighted Good Mornings
5 x 5 reps

Tags Deadlift, Good Morning, Pullup

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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