Sunday, December 28, 2008

Monday Ramp Up WOD

Taylor reciting the 12 Days of CF Christmas!

...your CFAI Coaches are using this week for a ramp up to some great 1st of the year WOD's. Don't miss this week...or you will be sorry! :-)

Warm Up:
15 Air Squats
10 KB Swings
5 PUsh Ups
25 Ab Mat Sit ups
10 High Knee Skips w/each leg
(3 rounds)

Class Skill:
Pull-ups - before the kip...

WOD:
"Nancy"
400 m Run
15 OHS (overhead squats) (M=95 / w=55)
3, 4, or 5 rounds
at

8 comments:

  1. Coach TannerDecember 29, 2008 at 7:50 AM

    Don't mean to whine, but OHS are sooo hard. 4 rounds with #55. Need to work on getting low, low, low.

    ReplyDelete
  2. PappyDecember 29, 2008 at 8:35 AM

    The OHS seemed to get easier as we progressed through the rounds. Was going for three rounds, but did four with a little push. Rowed 500 meters instead of running. 4 rounds #45 19:36
    Bob

    ReplyDelete
  3. toggle26December 29, 2008 at 9:23 AM

    I think the plan to work on skills for a month is fantastic! And I love starting with pull-ups. Always thought I could do better pull-ups if I worked on them but lacked discipline.
    Did 4 rounds in 18:35. Did first round with 55 lbs but sloppy form. Switched to 35 lbs for rest and could get much lower. richard

    ReplyDelete
  4. joe waldropDecember 29, 2008 at 11:37 AM

    5 rounds 75 lbs 22:39, need to work on getting low

    ReplyDelete
  5. kaze2ttDecember 29, 2008 at 3:46 PM

    What a way to start a Monday a.m. Did 5 rounds, 1st with 55 lbs., then dropped to 45 lbs. 19:15

    Tina

    ReplyDelete
  6. CDDecember 29, 2008 at 4:17 PM

    Great way to shake off the holidays.

    75#
    5 Rounds
    18:14

    ReplyDelete
  7. katybugDecember 29, 2008 at 4:26 PM

    OK no Crossfit for like 3 weeks really stinks your first day back. 4 rounds 45# 12:55

    ReplyDelete
  8. Coach LaneDecember 30, 2008 at 4:49 PM

    Remember...this is just the "ramp up" week for the start of the New Year! We won't make it too hard until next year...

    ReplyDelete