01/22/10 Friday
Here is a demo of the new stuff we will be doing in the gym to maximize our strength. Box squats and Band work,both modalities coming from the legend Louie Simmons of West Side Barbell. I am currently researching this to best fit us as Crossfit athletes. Then I along with a few chosen ones in our gym will work to perfect it so that I can share it with all of you. Trust me it will be good!! Here is Scott caught at the right place at the right time.
W.O.D.
Thrusters 2-2-2-2-2-2-2
then:
7 Push Press 95# 65#
7 Pull Up’s
7 Knee’s to Elbows
Max rounds in 4 minute’s, rest for 30 seconds and repeat for a total of 3 rounds
I read the article on Crossfit. Sounds awesome! I would be happy to join the experimental group.
95# x2 Thruster, 7 rounds on the WOD – 65# push press turned into push jerk, kipping pullups, kte was not full ROM – must work on this
185 x 2 Heavy Thrusters
WOD… As RxD 9 Rounds!!
For strength:
Thrusters 165#x2
WOD:
7 Push Press 95#
7 Pull Up’s
7 Knee’s to Elbows
Max rounds in 4 minute’s, rest for 30 seconds and repeat for a total of 3 rounds
7 total rounds
thruster max 100# x 2
wod
65# PP
jump to pull up
kte
total 6 rounds
105# thrusters
7 rounds on WOD 65# pp and band pullup.