CrossFit Loveland

Rest Day

Don't just lay around, go enjoy some of the fitness you have worked so hard to attain!

E-mail pictures to me and you may see them in future posts!

It doesn't have to be fun, to be fun!

 10 year old Allie clearing the box jump!

10-9-8-7-6-5-4-3-2-1 of each of the following for time:

Deadlift 135#,95#

Ball slam 25# ball

Goblet squat 35# kb

ring dips

Box jump 24 inch box

Row, Row, Row your boat

Want to work on your Core?  Try Zercher squats.  Start out light.  I usually accept the weight off some squat stands.

WOD

Row 2000 meters for time!  warm up good before beginning.

Everything is an ab workout

People always ask, "why are my abs sore, we didn't do any ab exercises?  We need to change our paradigm and think of everything as an ab workout.  We use our "core" to stabilize our midline.  As our midline is stabilized we transfer power to our extremities.  Today's workout is a perfect example.

WOD

Front squat 5 x 9 @ 135#

3 deep, 3 deep and explode out of the bottom position, 3 deep and pause at the bottom.

rest 2-5 minutes then

3-3-3-3-3 heavy squat cleans

 

push and pull

6 rounds don't worry about time

8 weighted dead hang pull ups

8 HSPU

8 bench press 70-85%

row 250 meters

Barbara

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

up and down

10 burpees, 10 GHD situps,10 push ups >3x

then

15 walking lunges (each leg), 15 jumping pull ups, 15 Kettle Bell Swings >3x

then

20 sit ups,20 air squats,20 ball slams 25# ball>3x

New site

Welcome back to CrossFit Loveland! 

WOD 1-24-09

21-15-9

95# SDHP, 95# Push Jerk