Friday 6-8-12
STRENGTH: DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00 STRENGTH & CONDITIONING WOD: Light “D.T.” 5 RFT: 12 Deadlifts, 115/75 9 Hang Power Cleans, 115/75 6 Push Jerks, 115/75 […]
About:Coach
Website:
http://www.crossfitwaxahachie.com
Posts by Coach :
Thursday 6-7-12
If it’s raining tomorrow the WOD is: Squat 5-5-5-5-5 Press 5-5-5-5-5 Otherwise we’ll do: Ruck It Ruck 4-6 sets of 800m. Rest 2 minutes between efforts. Hold efforts to within 5-10s. Switch to a different object each time: Men- 45# plate or DB or vest, 50# sandbag, 53# KB Women- 25# plate or DB or […]
Make Me Better
I can’t do this on my own. I need a team to make me the best I can be. Sure, I’ll workout hard on my own. But it’s not near what I’ll put out in a group. I can set my own goals and work towards them on my own, but without someone holding me […]
Tuesday 6-5-12
3 RFT: 50 Double-unders 40 Sit-ups 30 Hang Cleans (45/30#) 20 Pull Ups 10 Handstand push-ups __________ Strength Under Pressure Squat 3×5 (add 10#) Bench Press 3×5 (add 5-10#) __________ AMRAP 7 7 Power Cleans (50% of yesterday’s heavy C&J) 7 Burpees […]
Monday 6-4-12
We got a couple of new 15kg bars at CFW. The 15kg bars weigh 33#. Most of the time a girl uses one of these bars, so we tend to call them “girl bars.” That was until T infamously exclaimed, “Stop calling them girl bars and guy bars, they’re 30# and 45# bars!” Well, […]
Goal Setting
Let us not be content to wait and see what will happen, but give us the determination to make the right things happen. –Peter Marshall As you’re working on your 3 month goal for the wall, I wanted to give you guys some food for thought. I gained so much from the CrossFit Goal […]