9/19/2012 – WOD
Strength: Deadlift 7×1 (Find 1RM or do all 7 sets at 90%)
7 Rounds (All out each round)
5 Power Cleans 205/135lb (75% of 1RM)
250m Run
—Rest 2 min between Rounds
***Write down times for each round
Monthly Archives: September 2012
9/17/2012 – WOD
Strength: Back Squat 5×3 (Work up to 3RM)
5 Rounds for Time:
6 Strict Press 125/85lb (65% of 1RM)
12 Behind the Neck BB Box Step-ups 125/85lb, 24/20″
18 KB Swings 70/53lb
5:30am – Tom, Tim, Stacey, Jackie
Nutrition Seminar
REST DAY!
- Reminder: CrossFit Rage will be hosting a Nutrition Seminar Saturday September 22 @ 11am following the morning WOD. Proper nutrition is vital to your health, whether you want to improve performance in workouts, lose/gain weight, or be healthy internally. This will mainly be a Q & A format so come prepared with questions. Topics discussed will include, but not limited to:
- Paleo Diet
- Zone Diet
- Supplements (pre/post workout)
- Fish Oil
- Recovery
- The Seminar is free to all Rage members and $20 to non-members. Email me at info@cfrage.com if interested.
9/15/2012 – WOD
12-6-3
Power Snatch 115/75lb
Strict Pull-ups
500m Row
21-15-9
KB SDLHP 70/53lb
HR Push-ups
500m Row
21-15-9
Wall Balls 20/14lb
Toe to Bar
500m Row
9/14/2012 – WOD
Make-Up Day
—Come in and do a WOD from this week. You may also work on any skills/movements that you would like to improve.
Community Notes: Rage will be hosting a Nutrition Seminar on September 22 at 11am following the morning classes. It will be Q & A format so come prepared with questions! Topics of discussion will include, but not limited to:
- Paleo Diet
- Supplements (pre/post workout)
- Fish Oil
- Recovery
—The Seminar is free to all Rage members and $20 to non-members. Email me at info@cfrage.com if interested.
9/12/2012 – WOD
15 min to find 1RM Power Clean
12-9-6-3 of:
Power Clean 185/125lb (70% of 1RM)
Burpee Box Jumps 30/24″
—Rest 3 min
100 Sit-ups for time
9/11/2012 – WOD
“The Seven”
7 Rounds for Time:
7 Handstand Push-ups
7 Thrusters 135lb
7 Knees to Elbow
7 Deadlifts 245lb
7 Burpees
7 KB Swings 70lb
7 Pull-ups
“The Seven”: WOD Demo on CrossFit.com
9/10/2012 – WOD
Strength: Back Squat 5×5 (Find 5RM)
Run 400m
—Rest 2 min
Row 500m
—Rest 2 min
Run 400m
—Rest 1min 30sec
Row 500m
—Rest 1min 30sec
Run 400m
—Rest 1 min
Row 500m
WOD Notes: Each effort must be all out!!! Record times for every run and row
