Rest Day/Test Day/Skill Development/Makeup Day

Warmup
3 rounds of:
10 KB Swings
10 Box Jumps
10 Knees to Elbows

WOD
“Tabata This”
Row
Rest 1min
Squat
Rest 1min
Pullup
Rest 1min
Pushup
Rest 1min
Situp

***Complete each exercise Tabata style.  That is 8 rounds of 20sec on, 10 sec off for each exercise before moving onto the next.  Add up lowest rep count of each exercise.  For the Row, use TOTAL CAL for all eight rounds for your score.

“Pain is temporary. Quiting last forever.”
Lance Armstrong

Warmup
Jump Rope 5min

WOD
For time:

A
50 Burpees

B
7rounds of:
95lb/65lb Sumo Deadlift High Pull, 10reps
Ring Dips, 10reps

C
50 Burpees

***Time= total time from start of A to finish of C.

Warmup
3rnds of:
10 Pushups
10 Squats
10 Burpees
10 Back Ext

WOD
1st
Stiff Leg Deadlift 5×10
***Rest 45sec in between rounds

2nd
“Randy”
For time:
75lb Power Snatch, 75reps

At the Chalkboard: Isolation
By Greg Glassman

***Attention Members!!!***
DO TO THE WEATHER , THERE WILL BE NO MORNING CLASSES (6-8AM) TODAY WEDNESDAY 2/24/10.  WE APOLOGIZE FOR THE INCONVENIENCE.

Warmup
As needed

 
Team WOD
Teams of 2.  Only one athlete can work at a time.  Athletes must complete all reps of each exercise before moving onto the next.  Each Athlete only rows once.  One Athlete will start with the row, and the other will finish with it.

For Time:
1000 meter Row
60 Push Jerks/Press 95/65lb
60 Thrusters 45/35lb
60 KB Swings 1.5/1 Pood
60 Hang Power Cleans 95/65lb
60 Box Jumps 20″
60 Walking Lunges with 45/35lb plate overhead
60 Double Unders
60 Pullups
1000 meter Row

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”
– Ken Doherty

Warmup
CrossFit Warmup

WOD
1st
Thruster 5×10
***Rest 45sec between sets

2nd
AMRAP in 15min of:
10 Wall Ball Shots, 20lb
30 Ab Mat Situps
10 Good Mornings, 45lb

How To Control Breathing While Running
by ehow.com

 #1
Breathe in and out through your mouth. This may be the most effective way for most runners to take in more air as they run, as opposed to breathing through the nose. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure.

#2
Let your jaw drop open slightly so that your lips are parted, creating a “dead fish” expression.

#3
Take short and shallow breaths. These should be comfortable and not forced. An occasional deep breath is all right, but should not be the norm for maintaining breath control during running.

#4
Breath from your belly or diaphragm, not your chest. Try lying on your back and watching your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.

#5
See the benefits of belly breathing in both your control of breath and your abdominal muscles. With conscientious belly breathing, your muscles will be performing an isometric contraction which, over time, may result in a flatter, more toned mid-section.

#6
Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Whatever your pattern is, keep it regular and use your steps to monitor your breathing rate.

#7
Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition. Practice slowing down your breathing while running out a slower pace before challenging yourself with faster strides.

***Also, Check out this article on Breathing while exercising  http://www.military.com/military-fitness/workouts/breathing-during-exercise

Warmup
3 Rounds of:
10 Burpee Box Jumps, 20″
Samson Stretch

WOD
1st
Overhead Squat 5×10
***Rest 45sec in between sets

2nd
“Nicole”
AMRAP in 20 min of:
Run 400meters
Max Rep Pullups

“The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top.”
– Herb Elliott

Rest Day/Test Day/Makeup Day/Skill Development

Warmup
3 rounds of:
20 Box Jumps, 20″
20 GHD Situps
20 Glute Ham Raises

WOD
AMRAP in 20min of:
Handstand Pushups, 5reps
Bench Press 135lb/95lb, 10reps
Push Press 95lb/65lb, 15reps
Dips, 20reps

Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin.  This can ultimately help with your metabolism.

Health Benefits
This starchy vegetable has bulk to keep your tummy full for hours. Yet its nutritional profile makes the calories worth it, especially since they are fat-free. Its fiber alone is enough to make a sweet potato worth eating.

If a beta-carotene contest were held, sweet potatoes would tie carrots for first place. That may make them top-notch for fighting chronic diseases like cancer and heart disease, as well as disease related to inflammation, such as asthma and rheumatoid arthritis. Sweet potatoes are also rich in potassium and vitamin C; a small potato provides almost half the daily allowance.

Warmup
As needed for contest

WOD
“Eva”
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

“You would fain be victor at the Olympic games, you say. Yes, but weigh the conditions, weigh the consequences; then and then only, lay to your hand-if it be for your profit. You must live by rule, submit to diet, abstain from dainty meats, exercise your body perforce at stated hours, in heat or in cold; drink no cold water, nor, it may be, wine. In a word, you must surrender yourself wholly to your trainer, as though to a physician.”
– Epictetus, (c.A.D. 50-c.A.D. 138)

Warmup
CrossFit Warmup

WOD
“CrossFit Total”
Back Squat, 1rep
Shoulder Press, 1rep
Deadlift, 1rep

The CrossFit Total
By Mark Rippetoe