Wod
3rds
Run 800m
30 situps
40 back extensions
Intense Workouts, Joint Mobility, Paleo, Health, and Wellness in Davis, California
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This is a blog dedicated to self improvement through responsibly programmed workouts, clean eating and surrounding yourself with motivated individuals.
Tuesday, July 31, 2012
Monday, July 30, 2012
Sunday, July 29, 2012
Monday, 7.30.2012
Max effort
Overhead squat build to heavy 5 rep
Wod
5 rds
1 min wall ball (push press variant)
1 min box jumps
1 min side hurdles
1 min rest
Overhead squat build to heavy 5 rep
Wod
5 rds
1 min wall ball (push press variant)
1 min box jumps
1 min side hurdles
1 min rest
Friday, July 27, 2012
Friday, 7.27.2012
Subluxed my left shoulder yesterday during brazilian jiujitsu training and am still in a lot of pain so I wont be in today. Another self explanatory WOD
WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
~if you are up to it (didn't tear your hands yesterday) sub toe to bar for D-Under
WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
~if you are up to it (didn't tear your hands yesterday) sub toe to bar for D-Under
Thursday, July 26, 2012
Thursday, 7.26.2012
There will be no instructor for the 6pm soooo you get options
WOD #1
Run 5k, Wildhorse loop around DAC is 5k ( can you finish sub 25 min?)
or
WOD #2
"Murph"
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
~pullups, pushups, squats may be done in any order/ratio (my favorite is to split squats and pullups until pullups are done and then finish squats with pushups)
Tuesday, July 24, 2012
Wednesday, 7.25.2012
Max effort
Rope climb variations
Wod
3 rds
5 deadlifts
10 hspu
15 ring dips
20 pullups
25 pushups
(m: 315 , w: 225)
Rope climb variations
Wod
3 rds
5 deadlifts
10 hspu
15 ring dips
20 pullups
25 pushups
(m: 315 , w: 225)
Monday, July 23, 2012
Sunday, July 22, 2012
Thursday, July 19, 2012
Friday, 7.20.2012
WOD
"Filthy 50"
Yup, again. This time bring a some sort of carb containing item to consume during the workout so you can see the effects on your performance. (ex coconut water, or my favorite 4oz orange juice per 16oz H2O)
"Filthy 50"
Yup, again. This time bring a some sort of carb containing item to consume during the workout so you can see the effects on your performance. (ex coconut water, or my favorite 4oz orange juice per 16oz H2O)
Thursday, 7.19.2012
Max Effort
Power Clean 1 rm
then 1 min max rep Deadlifts at 1rm Clean weight
WOD
Amrap 10
Cindy or Mary
Power Clean 1 rm
then 1 min max rep Deadlifts at 1rm Clean weight
WOD
Amrap 10
Cindy or Mary
Tuesday, July 17, 2012
Wednesday, 7.18.2012
WOD
10 min, every min on the min
1 Snatch
1 OHS
2 Lunges
then
4x400m Run with 2 min rest between
10 min, every min on the min
1 Snatch
1 OHS
2 Lunges
then
4x400m Run with 2 min rest between
Tuesday, 7.17.2012
I have to do an onsite training tonight so I won't make the 6pm, thank you for being patient with these schedule hiccups.
Wod
20 min, every min on the min
1 db thruster (m: 50 ; w: 30)
5 burpees
Wod
20 min, every min on the min
1 db thruster (m: 50 ; w: 30)
5 burpees
Monday, July 16, 2012
Monday, 7.16.2012
Jorgen is gone this week so there won't be an instructor for the 6pm tonight.
WOD
"Helen"
3rds
Run 400m
21 Kb Swing (M: 1.5pd ; W: 1pd)
12 Pullups
*or if there is any named xfit wod you haven't done that you want to do, do it!
WOD
"Helen"
3rds
Run 400m
21 Kb Swing (M: 1.5pd ; W: 1pd)
12 Pullups
*or if there is any named xfit wod you haven't done that you want to do, do it!
Thursday, July 12, 2012
Friday, 7.13.2012
Skill/Max Effort
K2E/T2B practice
mixed with
5x1 80% max weight cleans
WOD
50 K2E
50 Wall Ball
50 Double unders
K2E/T2B practice
mixed with
5x1 80% max weight cleans
WOD
50 K2E
50 Wall Ball
50 Double unders
Wednesday, July 11, 2012
Tuesday, July 10, 2012
Sunday, July 8, 2012
Thursday, July 5, 2012
Friday, 7.6.2012
WOD
3 rds
5 Push Press
10 Strict Pullups
(M: 185 ; W: 115)
then
3x400m Run
Rest 2 mins between attempts
Announcement
Sorry won't make it in to the 6pm tonight. This is the only window of time I have to do a gre prep exam(it takes 4 hours) before I start my class on Sunday.
Thursday, 7.6.2012
Max Effort
From floor handstand progressions
WOD
21-15-9
Db Snatch (each arm)
Hspu
(M: 55 lbs ; W: 35 lbs)
From floor handstand progressions
WOD
21-15-9
Db Snatch (each arm)
Hspu
(M: 55 lbs ; W: 35 lbs)
Tuesday, July 3, 2012
Wednesday, 7.4.2012
Happy Fourth! 9am class will be the only one held today due to the gyms limited hours.
WOD
"Kelva" because I couldn't make up my mind
2 rds
Run 800m
30 Kb Swing
30 Pullups
Run 400m
30 Box Jumps
30 Wall Balls
WOD
"Kelva" because I couldn't make up my mind
2 rds
Run 800m
30 Kb Swing
30 Pullups
Run 400m
30 Box Jumps
30 Wall Balls
Monday, July 2, 2012
Tuesday, 7.3.12
Max Effort
TGU practice with heaviest kb as possible
WOD
6 rds
1 min D-Under or single skips
1 min *burpees (# of burpees equals # of misses of 1xD-Under or 5x single skips)
ex) in 1 min you missed 3 attempted D-Under and 2 single skips, your burpee total for the next min would be 13
TGU practice with heaviest kb as possible
WOD
6 rds
1 min D-Under or single skips
1 min *burpees (# of burpees equals # of misses of 1xD-Under or 5x single skips)
ex) in 1 min you missed 3 attempted D-Under and 2 single skips, your burpee total for the next min would be 13
Monday, 7.2.2012
Max Effort
5 min D-Under practice
WOD
"Annie"
50 D-Under, Situps
40 D-Under, Situps
30 D-Under, Situps
20 D-Under, Situps
10 D-Under, Situps
5 min D-Under practice
WOD
"Annie"
50 D-Under, Situps
40 D-Under, Situps
30 D-Under, Situps
20 D-Under, Situps
10 D-Under, Situps
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