WOD
5 rounds for time
- 555 meter row or 500 meter run
- 55 squats
- 555 meter row or 500 meter run
- 55 squats
Do it to it!
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Exercises and Demos
Crossfit Clips
Tanya Wagner: Female CrossFit Games Champ 09
http://media.crossfit.com/cf-video/09Games_TanyaWagner_OnTraining.mov
http://media.crossfit.com/cf-video/09Games_TanyaWagner_OnTraining.mov
WOD Archive
Official Crossfit Warm-Up
3 rounds of 10-15 reps of
• Samson Stretch (once each round for 15-30 seconds)
• Overhead Squat with broomstick
• Sit-up
• Back-extension
• Pull-up
• Dip
To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.
• Samson Stretch (once each round for 15-30 seconds)
• Overhead Squat with broomstick
• Sit-up
• Back-extension
• Pull-up
• Dip
To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.
All of the WOD's on this Blog are from the SFBB Crossfit WOD Schedule. Dubbs and/or I have completed each of the WOD's posted.
Information
Fit Fam Crossfitter or the Week:
9/14/09
Kai Taylor is the Crossfitter of the Week (which from this point on will be referred to as the COW). Kai is the COW because even though Nat sneaks off to do the WOD while he is asleep, he still finds time to fit a quick session of "poo ups" into his busy day. When Kai is not eating ice cream with Bubby, reading books with mom, or playing with auntie and Bubba, he is practicing "poo yups" on his high chair or getting in a quick set in between session on the "Wee" at Beverly Park. Thank you Kai for showing us all how we can live a healthy, well balanced life that is full of family, fun, and crossfit. Keep it up champ!
9/7/09
This week mom showed her dedication to crossfit by improvising in order to complete her WOD. While on vacation in Traverse City and without a kettlebelle in sight, mom had to be a problem solver. Instead of skipping the workout or skipping the kettlebelle swings as prescribed, she decided to fill her purse with giant cucumbers (I'm laughing hysterically as I type) in order to simulate a kettlebelle. I hope the purse is okay (she used a really nice purse).
Kai Taylor is the Crossfitter of the Week (which from this point on will be referred to as the COW). Kai is the COW because even though Nat sneaks off to do the WOD while he is asleep, he still finds time to fit a quick session of "poo ups" into his busy day. When Kai is not eating ice cream with Bubby, reading books with mom, or playing with auntie and Bubba, he is practicing "poo yups" on his high chair or getting in a quick set in between session on the "Wee" at Beverly Park. Thank you Kai for showing us all how we can live a healthy, well balanced life that is full of family, fun, and crossfit. Keep it up champ!
9/7/09
This week mom showed her dedication to crossfit by improvising in order to complete her WOD. While on vacation in Traverse City and without a kettlebelle in sight, mom had to be a problem solver. Instead of skipping the workout or skipping the kettlebelle swings as prescribed, she decided to fill her purse with giant cucumbers (I'm laughing hysterically as I type) in order to simulate a kettlebelle. I hope the purse is okay (she used a really nice purse).
My Fit Fam in Action!
Hello to My Fit Fam!
I'm so glad you have all decided to partake in the awesomeness of Crossfit. You will not be sorry... you will be sore, but not sorry. Everyday I will post the WOD (workout of the day) that Dubbs and I do at SFBB Crossfit (the greatest Crossfit gym of all time). I will also post links to videos showing how to do some of the movements that you may not know how to do yet. Please be careful. Please don't hurt yourself. If you do hurt yourself, please don't sue me. I have reserved dad as my defense attorney should you decided to sue you own daughter/sister/sister-in-law. Anyway... these videos (and much more) can all be found at www.crossfit.com.
Make sure to post your WOD results in the comments section under the daily WOD. You will soon find that we all have different strengths and weaknesses. No matter what the workout is... DO IT to whatever capacity you are able. Modify when necessary but don't wimp out. I know you know the difference.
Hales, if you have any inspirational quotes you would like to share at any time, please feel free. Come to think of it, you might actually need to start your own blog for that...
Love and Crossfit,
Moo
Make sure to post your WOD results in the comments section under the daily WOD. You will soon find that we all have different strengths and weaknesses. No matter what the workout is... DO IT to whatever capacity you are able. Modify when necessary but don't wimp out. I know you know the difference.
Hales, if you have any inspirational quotes you would like to share at any time, please feel free. Come to think of it, you might actually need to start your own blog for that...
Love and Crossfit,
Moo
I had to do this on the treadmill so I ran at a Level 9 for .3 miles. Jenna Fischer was two treadmills over and I think I weirded her out with my warrior workout. -E
ReplyDeleteAmazing Elles... I love that you are weirding out celebs. They'll be following your lead before you know it because they'll be thinking "I want to look like THAT girl!"
ReplyDelete