WEDNESDAY 020112 (CROSSFIT FREDERICK)

January 31, 2012

WEDNESDAY 020112

Today's WOD:

Kettlebells for time : Men's weight 50/Women's weight 35
100 long Russian Swings
100 long CrossFit Swings
100 short Russian Swings
100 short CrossFit Swings

20 minute time limit. For every minute you go over 20 minutes do 100 meter run.
Post time to comments.

Deb has no idea she is being photographed and Dave is pushing me away. Ha, ha, I love my job!

Posted at 08:00 PM | Permalink

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The CrossFit program delivers RESULTS through constantly varied functional movements executed at high intensity. We guarantee your workouts will be extremely effective, short, safe, varied, scaled to your level and challenging. The challenge is based on each individuals ability level. Our workouts are anything but boring!

February 2012

World Class Fitness in 100 words

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift,clean, squat,presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,splits,and holds. Bike, run, swim, row, etc., hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (Source: CrossFit.com)

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CROSSFIT FREDERICK

Beowulf 2011

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