CrossFit Black Diamond

February 01, 2010

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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January 31, 2010

Rest Day

I wouldn't be too suprised if there was a longer run thrown in on the next three training days. Either way, look into suplementing your training with some running from time to time or a longer bike, swim, row. Check out these guys for info on how to supplement longer endurance training with CrossFit CrossFit Endurance . Read the FAQ section, it's full of useful info. 

January 30, 2010

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch Balance , 7 reps
95 pound Overhead squat, 7 reps

No Saturday WOD tomorrow on the beach, but don't let that stop you. Get out doors and train tomorrow!
 

January 29, 2010

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

 

January 28, 2010

Back Squat 1-1-1-1-1-1-1 reps

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Love Love Love the Back Squat! Of-course all the WOD's have their charms, but there is just something about squatting below parallel and then finding just enough drive to barely make it back up into the standing position and then after the rack seeing stars float and being a little light headed for a few seconds. The possibility of defeat and victory, the advantages that both offer, almost as good as a skanky romance novel.

Bar should rest wherever you feel comfortable, not too high and not too low. Weight should not be on your wrists, but on your shoulders and back. Feet shoulder width apart, Toes slightly pointed out. Weight in your heels MAN! Good lumbar curve, tilt that hip forward like it is a pitchure full of water and you don't want to spill it all over the place, but you want to poor a precise amount into your cup. Butt back and down. Squat with the hips below parallel, not too far, just below is enough to get a good rebound rubber band type boing from the ham strings. Drive hard up with the weight in your heels, GET OFF THOSE TWINKLES ballerina! Stand erect and proud. Thank the Lord or whom ever you pray or do not pray to that you are alive!

January 27, 2010

Rest Day

Saw Mike today, hang in there buddy. We are waiting for you to get back.

January 26, 2010

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

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January 25, 2010

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

January 23, 2010

Rest Day

Beach WOD 10:00 am
 
We will be at the usual spot wether permitting, in front of the public restroom, 80 meters South of the pier on the South side of the amphitheater in Oceanside.

So don't forget, 1000. That's ten o'clock in the morning for those of you who don't habla.

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January 22, 2010

Three rounds for time of:
50 Double-unders
50 Back extensions

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