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Archive for March, 2013

March 29th – Long Interval WOD

Posted by Arthur on March 29,2013

Complete the following Long Intervals   Run or Row 1 x 1Mile TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds …90% of max effort

March 28th – Short Interval WOD

Posted by Arthur on March 28,2013

Complete the following Short Intervals   Run or Row 8x 300m, 45sec rest …93% of max effort

March 28, Wod

Posted by Jenn on March 27,2013

  WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound […]

March 27th – CFE Rest Day

Posted by Arthur on March 27,2013

Rest Day   Spend 20-30 minutes on mobility, rolling or active recovery.

March 27, Wod

Posted by Jenn on March 26,2013

Spine Mobility Shoulder Health Scapular Push Ups 3×12 Shoulder int/ext rotation on the wall 3×12 W0d 10 Min Amrap 10 Cal row 10 Burpees 20 Sit Ups Coach Swagar’s Quote of the day, ” “Integrity without knowledge is weak and useless, and knowledge without integrity is dangerous and dreadful.”

March 26th – Long Interval WOD

Posted by Arthur on March 26,2013

Complete the following Long Intervals   Run or Row 500m on / 3:00 off, 500m on / 2:30 off, 500m on / 2:00 off, 500m on / 1:30 off, 500m on / 1:00 off, 500m on / 30 off, 500m …90% of max effort

March 26, Wod

Posted by Jenn on March 25,2013

Strength Single Arm Ring Rows 3×8 Banded Lat Pull Downs 3×12 Wod 5 Rounds 10 Kettle Bell Swings 5 Hand Stand Push Ups 1 Max Clean and Jerk Coach Swagar’s Quote of the Day:  ” We cloak ourselves in cold indifference to the unnecessary suffering of others – even when we cause it. ” – James […]

March 25th – Short Interval WOD

Posted by Arthur on March 24,2013

Complete the following Short Intervals   Run or Row 1:00 on / 2:00 off, :1:00 on / 1:45 off, … :1:00 on :15 off, :1:00 on …90% of max effort

March 25, Wod

Posted by Jenn on March 24,2013

Strength Split Squats 3×8 Banded Glute Mead Walk 3×20 Wod 10 min Amrap 6 Back Squat 9 Ring Dips 12 Dumb Bell Press Coach Swagar’s Quote of the day: “We cloak ourselves in cold indifference to the unnecessary suffering of others – even when we cause it. – James Carroll

Information on the Squat Stance

Posted by Jenn on March 24,2013

Today I want to share some information from one of my favorite strength coaches, Eric Cressey. In Crossfit there is push for people to stand a certain way and hold the bar a certain way no matter what. This is not the case, we are all built differently and have different anatomical make ups. To […]