Skill work
Handstands
“ANGIE”
Finish all of one exercise before moving on to the next one – for time
Advanced
100 Pull ups
100 Push ups
100 Sit ups (hollow rock)
100 Squat
Intermediate
75 of each
Beginners
50 of each
Angie
Monthly Archives: November 2009
Broken Thursters
Elbows down = no rack for the bar = arm workout
Elbows up = less work for your arms
Thank you Leda for stopping by – you gave me some excellent ideas for future classes and how to start out the classes with extended warm ups.
5 Rounds for time
Run 250 M
5 Push Press @135
10 Front Squat @135
Intermediate
4 rounds – wt TBD
Beginner
3 rounds – wtd
YOU have no excuses for not exercising / working out
KYLE MAYNARD
I’m too old. I’m out of shape. My job takes too much time. I have kids. It’s too expensive. The workouts are too hard. I don’t want to be physically fit. It’s too cold / hot / wet / snowy to workout.
People like Kyle inspire me (and hopefully you). He is not disabled – as a matter of fact, he’s more “abled” than most people I know. He could have wallowed in self-pity, never taken chances, and never pushed himself. Yet I find that the people who face adversity in life are often the strongest in not only body but spirit.
Yes, life can be stressful and time at a premium. Which is why CrossFit is perfect. Exercise makes you feel better and CrossFit workouts are very short (sometimes less than 10 minutes – and yes, you can get a great workout in 10 minutes).
YOU HAVE NO EXCUSES.
For our esteemed Guests….
Hmmm – we could call this workout “DEATH“ judging by the end results
Rounds of max reps – total lowest scores from each exercise
Rotate through the exercises – ala – FGB
Push ups (clap if you can) 40 seconds / rest 20
Box jumps 40 seconds / rest 20
Pull ups 40 seconds / rest 20
Mod Burpees 40 seconds / rest 20
Intermediate = 3 rounds
Beginners = 2 rounds
