Friday, October 21, 2011

Friday 111021 WOD

In life, sometimes we have to push lighter things than what Mr. Froning Jr. is pushing here. A friend told me recently told me we survive tougher things in our WOD's every single day...he's right. Never let what life throws at you keep you down, regroup, take a deap breath and DO ONE MORE REP!

Warm-up:
3 rounds
50 mt climbers
20 squats
10 push-ups
5 burpees

WORKOUT
Fight Gone Bad Style: 1 minute at each station with 1 minute rest between rounds
4 rounds
1) Concept 2 Row for calories
2) Ball-slams #20/14
3) Push-press #35/20
4) Box Jumps
5) Plate swings #45




Video de los Afiliados de CrossFit de Panamá en el CrossFit Journal. Adriana, Ani y Andrés hablan de su aventura en CrossFit y de dónde nace su pasión por este deporte.

ENDURANCE TRAINING
"TOSH"
3+ Horas antes o después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.