Split Jerk 1-1-1-1-1-1-1 reps
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Sunday 6 December
3 Rounds for Time:
15 Thrusters
15 Pull-ups
15 Burpees
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Saturday 5 December
Lumberjack 20 Memorial Workout
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Friday 4 December
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
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Basic Nutrition
Before you begin worrying about portion size and protein/carb/fat requirements I recommend one simple and difficult step: focus first on food quality. Shop the perimeter of the grocery store. Buy fresh fruit, vegetables, and meat. Buy frozen vegetables and meat when you must. Only venture down the aisles for a few select things like nuts, beans, canned tuna, olives, etc. The aisles are generally one big, processed, nutritionally worthless carb-fest. If you need more than those 70 words then read on.Continue reading “Basic Nutrition”
Thursday 3 December
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
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Wednesday 2 December
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)
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Tuesday 1 December
Skill Work:
Pick 1 or 2 weaknesses and practice them for
- 20-30 minutes at moderate intensity
- then 10 minutes at high intensity
Work with a trainer to develop your program.
Monday 30 November
![next[017]](http://crossfitimpulse.com/wp-content/uploads/2009/11/next017-1024x576.jpg "next[017]")
Front squat 3-3-3-3-3 reps
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Sunday 29 November
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
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These are squat not power snatches.