WOD 4/29/11

Warm up
Mobility Work
Stretch Work
 
W.O.D
 
10 Rounds of:
 
30 seconds max box jumps
30 seconds max jumping air squats
30 seconds max mountain climbers
30 seconds max burpees
 
Cool Down  

WOD 4/28/11

Warm up
Ankle Mobility
Compound stretch
 
Sill: W.O.D
 
Dead Lift 3x5 
 
C.W.O.D

3 min AMRAP:
8 Deadlifts 185/65
8 KTE
 
rest 5 min
 
3 min AMRAP:
6 Deadlift 225/135
6 Burpees box jumps
 
rest 5 min 
 
3 min AMRAP:
4 Deadlift 275/185
30 Double Unders

WOD 4/27/11

Warm up
Mobility Work
Stretch Work
 
Crossfit Benchmark W.O.D
 
"FRAN"
 
21-15-9
 
Thrusters 95/65
Pull ups
 
Cool Down: Band Strech and mobility

WOD 4/26/11

Warm up
Ankle Mobility
Stretch Work
 
S.W.O.D
 
Bench Press 5x5 @ 90%
Weighted Step-Ups 3x6 45/25lb Plate (hug the bumper plate for the weight)

C.W.O.D
 
3 Rounds:

Front Squat w/Barbell 10   95/65 lb
DB Power Clean 10 
Mountain Climbers 20

WOD 4/25/11

Warm up
Hip Mobility
Stretch Work
 
S.W.O.D
 
Back Squat 10x3
D.B Rows 12x3
 
C.W.O.D
 
500m Row or 700m Run
 
4 Rounds of:
 
Ring Dips 10
Pull ups 10
 
500m Row or 700m Run
 
Coaching notes: Strick, kipping, or band pull ups only.
 
Please see video of D.B. Row @ http://cathletics.com/exercises/exercise.php?exerciseID=107

WOD 4/22/11

Warm up
Mobility Skills
 
S.W.O.D
 
Dead Lift 8x3 @ 65%
Back Squat 5x5 @65%
 
C.W.O.D
 
Run 800 meters
Rest 90 seconds
Run 600 meters
Rest 1 minute
Run 400 meters
Rest 30 seconds
Run 200 meters

WOD 4/21/11

Warm up 
Shoulder prep
Ankle mobility
 
W.O.D
 
3 Rounds of:
 
200m Run- 1
T.G.U (15 per side)
200 m Run- 1
KB Cross-Chops- 30 (15 per side)
 
Coaching Notes: This is a great rotational trunk exercise and also a good conditioning exercise. In an athletic stance, grab the kettlebell on the sides of the handle with both hands. Bend the knees and hips slightly and pull the kettlebell down to the side of one hip. Drive with the legs and rotate the trunk as if you're going to throw the kettlebell across your opposite shoulder. Keep the elbows bent and the kettlebell close to the body and let the hip and trunk power bring it up to the opposite shoulder. Immediately reverse its direction to bring it back to the starting hip position.
 
PLEASE, PLEASE see video @ http://cathletics.com/exercises/exercise.php?exerciseID=230 

WOD 4/20/11

Warm up
Mobility work
Stretch work
 
S.W.O.D
 
10-9-8-7-6-5-4-3-2-1 reps of:
 
Goblet Squats  @ 70%
 
Crossfit Benchmark C.W.O.D
 
"JT"
 
21-15-9 reps of:

Handstand push-ups
Ring dips / Dips
Push-ups

WOD 4/19/11

Warm up
Hamstring Strech
 
S.W.O.D
 
Good Mornings:  12x3 @ 65lb/45lb

C.W.O.D
 
4 Rounds of:

Burpees- 10
Dumbbell Cleans- 5            
Dumbell Farmer's Walk- 1   Lenght of the INSIDE of the gym 2x
 
F.W.O.D
 
5 Rounds: 
 
Ring foward holds 45 secs on, 15 secs off.

WOD 4/18/11

Warm up
Hip, Ankle Mobility
Compound Stretch
 
S.W.O.D
Bench Press 3x10 @ 65%
 
C.W.O.D
 
1000 m Row or 1200 Run

THEN...

4 Rounds
Push Press- 10
Dumbell Chainsaw Row- 20 (10 per side)

THEN...

500 m Row or 700m Run

Coaching Notes: Place the feet in a lunge stance and post one hand on the forward knee. Start the dumbbell on the floor each rep. With the free hand, use the back and trunk to initiate a strong pull and follow through to bring the elbow and dumbbell as high and back as possible. This exercise is meant to use the body to move the dumbbell, not to be a strict, controlled movement.
 
PLEASE,PLEASE see video: http://cathletics.com/exercises/exercise.php?exerciseID=291

Sweet Potatoes Anyone?

 
Sweet Potatoes Salad

A basic recipe for classic potato salad. I used the eggless mayo in this recipe, but you can also use an olive/coconut oil mayo.

Time: 15 minutes

• 1 large yam, sweet potato, peeled
• 1/3 cup finely chopped onion
• 1/2 cup chopped celery
• 1/4 cup "eggless coconut" mayonnaise
• 1 Tbsp relish
• 1/2 Tbsp mustard
• sea salt
• fresh ground black pepper

Peel and dice your tuber of choice into 1/2 inch squares. Use a pressure cooker to cook at pressure quickly, about 4 minutes. Drain and allow to cool. You can also boil the yam for 12-15 minutes.

Mix all ingredients in a bowl. Serve cold.

Nutritional info: 5 servings at 16g carb, ~1g fat (using yams

Check it out!

Congratulations 911 members for the outstanding job at "CrossFit Total" we are very proud of the progress we are seeing in all of you!! The Numbers on the board were incredible, filled with new PRs, keep up the great work. Check this video on an upcoming CrossFit event taking place in South Florida, some of us will be attending please let us know if anyone is interested in coming along! Thanks and keep up the great work.
 
 http://media.crossfit.com/cf-video/CrossFit_SportsSeries_WodSupMiamiPromo.wmv