Friday WOD, April 27, 2012
Posted on 26. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press.
WOD:
“Fran”
For time: Reps 21-15-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups
Compare to September 26, 2011. Post time to comments.
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Today is Day 1 of Regionals!! GO CF7 GO!!!!!
Check back here for updates and be sure to check out the CF7 facebook page for photos! I will post anything as I get it. (I will be stuck in testing until 12:30 pm on Friday, so I won’t be able to post anything until after 12:30…until then – follow the Games site.)
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Can the meat be my vegetable?, Elisabeth Akinwale
Paleo spicy slaw, Elana’s Pantry
Food’s biggest scam: the great kobe beef lie, Forbes
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Thursday WOD, April 26, 2012
Posted on 25. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press
Strength:
Work to a heavy squat clean
WOD:
Front squats, 2-2-2-2-2
followed by
75 Weighted sit ups
Post loads to comments.
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The CF7 team leaves this morning for Regionals! Check the Games site and our facebook page for updates.
Ryan, Mackey, Lucas, Summer, Angie and Karli – go get ‘em!! Good luck!!!!
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KStar says you should be flossing every day!
You can now order the MWOD voodoo floss bands from Rouge! Click here for more details.
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Wednesday WOD, April 25, 2012
Posted on 24. Apr, 2012 by Amie.
Warm up:
3 rounds of
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press
WOD:
As many rounds as possible in 15 minutes of:
5 Clean and jerk (135 lb./95 lb.)
10 Toes to bar
15 Box jumps
Post completed rounds to comments.
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Jayshawn Augusto is in fifth grade. Jayshawn is also basketball sensation, a dribbling genius, and is the fastest 11-year old on the planet when it comes to the 1-mile run. To be clear – he runs a mile in 4:50!
Oh yeah, and he does 200 pushups, 200 situps, and 150 one-leg squats every night before bed.
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Tuesday WOD, April 24, 2012
Posted on 23. Apr, 2012 by Amie.
Strength:
Work to a heavy snatch (see note below)
WOD:
As many rounds as possible in 12 minutes of:
1 Rope climb or 5 pull ups
15 Push ups
Post snatch loads and WOD time to comments.
NOTE: When you snatch and clean and jerk, the weight will try to pull you forward. Your job is to STAY BACK and counterbalance the weight. Stay back, engage those hamstrings and keep the bar close!!!
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TCU Community Farmers Market & Art Fest
Cowtown Farmers Market will be at the TCU Community Farmers Market & Art Fest will be from 3 to 5:30 p.m. on Wednesday, April 25, behind Sadler Hall.
Shop for fresh, local produce; cut flowers and plants; soap and bath products; bread and baked goods; hot tamales; and a variety of arts and crafts.
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Know thy body, q.equinox.com
A beer drinker’s primal story, Mark’s Daily Apple
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Monday WOD, April 23, 2012
Posted on 22. Apr, 2012 by Amie.
“Regionals week”
Skill:
Proper hang clean technique
Strength:
Work on power/hang cleans for 15 minutes
WOD:
For time:
500m Row
100 Air squats
15 Hang cleans (205 lb./105 lb.)
Post time to comments.
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Big weekend for the Roosters!! Kyle and Debbie got married!! Lokey and Ellen got married too!! We wish both couples much health and happiness in their new lives together!!!
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Homework to CrossFit – Karli Kirk, CrossFit Games
A fight to remember, CrossFit Journal (free download)
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Set-Up and Positioning in the Olympic Lifts Part 2 (Journal Preview):
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