Posted on December 29, 2009 by NU-FiT
Pre Game
2 min Jump rope
Then…4 Rounds of this circuit:
1) 12 push-ups
2) 21 squats
3) 12 dips
4) 60 sec jump rope
Main WOD
“ANNIE”
Annie is a CrossFit benchmark workout routine. Perform this 2 exercise circuit as fast as possible:
1) Double unders
2) Full sit-ups
Rep sequence 50, 40, 30, 20, 10
* Completed “ANNIE” in 8:46 minutes
This was my second attempt at [...]
Filed under: Uncategorized | Tagged: Annie, barbell, circuit, crossfit, DB swings, deadlifts, double unders, explosive, Fitness, jump rope, kettlebell, metcon, Multi-WOD, muscular endurance, protein shake, push press, push-ups, squats, training, WOD, workout | 1 Comment »
Posted on December 7, 2009 by NU-FiT
Strength Day
Promised myself to hit a least a couple of strength days this week, so here’s one for the books…and it’s only Monday!
<Note: When your goal is adding strength, it’s a must to add heavier weights. After a solid warmup, do a few reps of mild weight before you go for max weights. Low reps, [...]
Filed under: My WOD's | Tagged: WOD, jump rope, RDL, push press, strength, rows, BTN | Leave a Comment »
Posted on December 6, 2009 by NU-FiT
After yesterdays ‘Lumberjack 20″ WOD, I really enjoyed the torture of the full squat cleans . Just started working on this move over the last few months, along with a few other Olympic lifts. When learning a new lift, it’s imperative to understand the mechanics/form/feel of it (see graphic below). Start using less weight, and [...]
Filed under: My WOD's | Tagged: bike, dips, double unders, jump rope, pull-ups, push press, speed, squat cleans, swiss ball planks, WOD | Leave a Comment »
