Categories
In The Park Workouts

2009-10-7 Park WOD

Workout

For time:

Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m
Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m
Round 3: 10 Jumping Pullups, Run 100m, 10 Air Squats, Run 100m

Advanced variation: Carry a medicine ball or kettlebell on the run. Perform front squats with your weight instead of air squats.

Beginner variation: Reduce reps to 15, 10, 5

Categories
In The Park Workouts

2009-10-5 Park WOD

Workout

Complete the following each minute for 15 minutes.
1. 1o KB Swings
2. 5 KB Right Arm Press/Push Press
3. 5 KB Left Arm Press/Push Press

If the minute ends before you finish your reps, complete your reps and wait for the next minute to begin.

Categories
In The Park Workouts

2009-10-4 Park WOD

Warmup
POSE Practice

Workout
Burpee Battle – 3 Rounds
In pairs, person A and person B.

1a. Person A runs 400m. Person B performs as many burpees as possible.
1b. Person B runs 400m. Person A performs as many burpees as possible.

Total the burpees completed in all three rounds for your score.

Categories
In The Park Workouts

2009-09-30 Park WOD

Workout

Helen
3 rounds for time
1. 400m run
2. 21 KB Swings
3. 12 Pullups

Categories
CrossFit Workouts

2009-09-29 WOD

Workout

30 Reps of the Oly lift of your choice for time.

Categories
Articles Nutrition

French Fry “The Invincible”

The McDonald’s french fry’s resistance to decay is disturbing.  If mold and bacteria in our environment cannot put a dent in these things, how is our digestive system supposed to process these foods in any beneficial way.  I always wondered why the lost french fry I would find under my car seat at least several weeks after I last ate fast food looked liked it could still be eaten.  In my opinion, you would be better off eating food that rots – it is natural.  🙂

– David

Categories
CrossFit Workouts

2009-09-27 WOD

Workout

Double Couplet Intervals

Total of 8 Cycles, 30secs work – 15secs rest. Alternate between the movements in each couplet. Each movement is a cycle.

First 4 cycles (6 minutes)
1a. Swings
1b. Burpees

Second 4 cycles (6 minutes)
2a. Situps
2b. Air Squats

Categories
In The Park Workouts

2009-09-23 Park WOD

Workout

4 Rounds for time

Rx Reps: 40, 30, 20, 10
Scaled Reps: 20, 15, 10, 5

– Walking Lunge (count each step)
– 400m Run
– Situps

Categories
CrossFit Workouts

2009-09-19 WOD

Warmup

Sandbag Cleans w/ Squat Drop

– 5 right shoulder
– 5 left shoulder
– 5 front

 Workout
Double Couplet

Couplet #1
1a. Press (Push Press) – Reps: 10, 8, 6, 4, 2
1b. Air Squat – Reps: 5, 10, 15, 20, 25

2 minute rest

Couplet #2
2a. Deadlift – Reps: 10, 8, 6, 4, 2
2b. Push Ups – Reps: 5, 10, 15, 20, 25

Categories
CrossFit

2009-09-15 WOD

Workout

“Uh oh, UNO!” or “Deck of Cards”

– Zeros = 10 Burpees

– Blue = Pushups

– Red = Swings

– Green = Push Press

– Yellow = Goblet Squats