CrossFit Valencia, CA:

Sunday 070401

Rest Day

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Saturday 070331

Rest Day

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Friday 070330

Get Some Conditioning!

750 meter row

75 Squats

20 Dips

500 meter row

50 Squats

15 Dips

250 meter row

25 Squats

10 Dips

Workout Notes: Work hard and fast. GET SOME!

Posted at 06:14 PM | Permalink | Comments (0) | TrackBack (0)

Thursday 070329

Maximizing "Push/Pull" strength

Shoulder Press

5 - 3 - 2 - 1 - 1 - 1 - 1

Weighted Pull Ups

5 - 3 - 2 - 1 - 1 - 1 - 1

Workout Notes: Improving overall upper body strength, utilizing two of the most functional upper body movements. In addition you will get an awesome core stabilization workout for today's efforts. Do all sets/reps of shoulder press, followed by all sets of weighted pull ups. Get strong!

Posted at 06:08 PM | Permalink | Comments (3) | TrackBack (0)

Wednesday 070328

Muscular Endurance, Lower Body

3-5 Rounds, Timed

(10) 65# Overhead Squat (OHS)

(10) 135# Front Squat

(10) 135# Back Squat

(10)65# Lunges

Workout Notes: This is a brutally honest assessment of your leg strength. This WOD blurs the line between anaerobic and aerobic energy demands... an important CF philosophy. Please post your efforts, assessment of this new WOD to Comments.

Posted at 06:04 PM | Permalink | Comments (2) | TrackBack (0)

Tuesday 070327

Rest Day

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Monday 070326

General Conditioning

(15) 30# DB Swing

(10) Dips

(5) 135# Power Clean

Workout Notes: Use the round timer with 3:1 work:rest ratio. Do as many cycles as you can during the 3 minute work round, rest only during your minute break. Pick up exactly where you left off the cycle before. Finisher: Pick up the 135# bar and squat to failure! (Compare to 1/24/2006)

Posted at 07:56 PM | Permalink | Comments (0) | TrackBack (0)