Patty
Crossfit Kingdom
Christy
Thank you: http://www.youtube.com/CrossFitHQ
Archive for September, 2010
SKILL DAY: pick 2 skills, warm up fo each skill and work on each for 10 min then do wod. WOD: In the air, On the ground: 20 Front rack to OH, any way 185/130 40 burpees Split as needed
WuWOD:30 sec each: jumping jacks, high knee, heel kicks, mountain climbers. 20 arm rotations each direction, then bear crawl from lifts to wall WOD:”Thank you sir, may i have another!” 10 min AMRAP 5 HSPU (hands on 45′s) 10 Pistols (total) 15 GHD Sit-ups Rest 5 mins, then 10min AMRAP 15 Air Squats 10 Push-ups [...]
The exercises that comprise the fundamental movements are paramount to your success with CrossFit. I’m talking everything from the 9 fundamental movements to how to do pushups, kettle bell swings, even box jumps, etc. Becoming a fundamental movement expert means you’ll be doing the exercises properly, and most of all, safely.
Strength WOD: Cleans 5, 5, 5 @ 65, 75, 85% WuWOD: 2 min jump rope, 2 rounds of 15 each of OHS w/ pvc, samson lunge (15 total), pvc pass throughs WOD: 21-18-15-12-9 reps for time of Push Press (95/65) Box Jumps KB Swings (53/35)
WuWOD: 400m run, joint mobility Focus on stretching AFTER the WOD WOD: “Puking Annie” 15 Burpee 50 DU 50 BSU 15 Burpee 40 DU 40 BSU 15 Burpee 30 DU 30 BSU 15 Burpee 20 DU 20 BSU 15 Burpee 10 DU 10 BSU
Warning: drinking bottled water could make you fat!
Posted: September 20, 2010 by Patty in NutritionEvery human drinks water. Most of us drink water bottles because of it’s convenience. But can drinking bottled water actually make you fat! A study published in 2002 by Masuno and colleagues demonstrated that relatively small amounts of BPA significantly reduced insulin sensitivity and accelerated the formation of adipocytes (fat cells). In other words, BPA made the mice fat.
11AM OPEN GYM TODAY 12:30 YOGA – See ya there! Enjoy the rest of your weekend!
Interested in trying CrossFit but don’t know where to start?? Come give it a shot for FREE today and every Saturday at 10AM!! Bring your friends and family along too 11AM WOD for Members only
WOD:
Five (5) rounds For time:
7 Muscle-ups ( Scale: 2 pullups and 2 ring dips for each MU )
21 reps 95/65 pound Sumo-deadlift high-pull
Many of us crossfitters like to take supplements and multi vitamins as part of our diet. But clinical studies have shown that not only do certain vitamins not work as they should, but they can actually make things worse
