WOD - Monday 12/14/2009
Olympic Lifting Skills Day & Metcon
We will be doing an Olympic Lifting Training day and there will be a Metcon exercise as well!!!
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WOD - FRIDAY 12/11/2009
FIGHT GONE BAD CHAMPIONSHIP
FGB but 5 rounds of each exercise and 10 reps per exercise each round.
FGB – Championship
Row – 10 calories
Push Press (m)#95/(w)#75 – 10 reps
Box Jumps 20” – 10 reps
SDHP (m)#95/(w)#75 – 10 reps
Wall ball #20 – 10 reps
5 rounds for time with 1 minute rest after each round
Have fun!
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WOD - Thursday 12/10/2009
REST DAY - SKILLS DAY
OLYMPIC LIFTING TRAINING -or- METCON
For those of you who skipped out on the 5K today please be sure to come by for the Olympic lifting training. If time permits we will run a short METCON after our OL training.
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Happy Holidays from MM Crossfit & Shaun @ OKKA. All four of us trained really hard to nail this routine. It took us a few takes but the end product is a highly polished, flawless routine and a big thanks to Bobby for his help in our choice of music!!
Check out the video below!
MM Crossfit Holiday Dance Video
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WOD - WEDNESDAY 12/9/2009
Run 5K
Post times
Bring a jacket, some long pants, a thermos with some chicken noodles soup, some gloves, extra socks, a turtle neck……you get the point it wil be cold but suck it up and let’s see some PR’S (Personal Records)!
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Can you believe it snowed in Livermore today? Monday was pretty cold and the running portion of the WOD proved that to be true. With that said make sure you properly run through the warm up routine before each WOD and even do some extra stretching after you warm up to make sure you don’t injure yourself. Ask one of the trainers if you would like to see some standard stretching or target area stretching!!
WOD - TUESDAY 12/8/2009
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Situps
30 Hip Extensions
30 Knees to elbows
30 back extensions
30 abmat situps
Post time
**Below is a video from crossfit HQ demonstrating the back extension, hip extension and hip/back extension performed on the GHD machine. Please make note of the different form required for each movement. I can not stress enough how important it is to maintain proper form for each and every rep. Performing these movements incorrectly can really hurt your back. The trainers will be their to correct you as you go and make sure your form is in tact.
3…2….1…..GET SOME!!
GHD Back, Hip & Hip/back Extensions VIDEO
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GET YOUR RUNNING SHOES OUT OF THE CLOSET AND BRING A JACKET!
Complete three rounds for time of:
-Run 800m
-155 pound Power Cleans, 21 reps. (Power is a 1/4 squat)
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Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
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Row 1000 meters
Then three rounds, 21, 15, 9 for time of:
GHD Situps (Substitute AB Mat situps)
Back Extensions (Substitute “Super Man Back Extensions on ground)
Happy Friday MM Crossfit members and remember we will be open this Saturday for 8AM & 9AM Regular classes. New or interested members please stop by @ 10AM for a FREE intro to crossfit!
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