Day 5 Week 1

hope all our viewers(2) r well rested.

Friday 100212

Strength:
Dynamic Bench Press 12x3 with 60s rest 60% 1rm and then work to a heavy single
Strict Press OH 10x3

Metcon:
AMRAP in 15mins:
7 Ring Dips
7 DB Swings 2pd or 70lbs
7 Chest 2 Bar Pullups

ROM:
Presses - Touch chest/shoulder and full extension up top
Dips - Shoulder below elbow and at top full extension
DB Swing - Bottom is arm touches leg somehow, top is DB is overhead so the arms cover the ears

enjoy man with thick hair....

-jw

Day 4 Week 1 REST DAY!!!

Okie doke rest day so go foam roll, eat paleo, and read a book/article.

jason khalipa of crossfit santa clara and 2008 crossfit games champion
they are on week 3 now


-jw

Week 1 Day 3

Another posterior chain killaaaaaaa

Srength:
Front Squat 3-3-3-1-1-1

Conditioning:
Taken From the 2008 Crossfit Games
5rds for time:
5 Deadlifts 275lbs
10 Burpees

ROM:
Deadlifts, bar touches ground and hips completely opened at top.
Burpees, Chest 2 Floor and finish with a overhead jumping clap, clap must happen while in the air.

Another Short Metcon, if i remember correctly the top guys at d games had a time around 2:40ish simply amazing...just something to shoot for lol good luck

-jw

Day 2 Week 1

Did not get to workout yesterday because of the good ole on-call, social killing railroad so maybe ill double up today...cheers to g for first fran and killing it

100209 Tuesday

Skill:
HSPU's
3 Rds Max Reps
3 Min Rest Between Rds

Conditioning:
400m Run x 6
3-5 Min Rest Between Rds

Post Reps and Times to Comments

-jw

A Long Distance Relationship...

so g and i are starting the same programming and a lil friendly competition from one state to another and our first attempts at programming for each other. we may add some pics or vids so be patient. if the wods suck, go do some preacher curls and eat a lemon, we are new at this. well here is day 1

100208 Monday

Strengh:
Thruster 5x3
not a max just a moderately heavy weight

Conditioning:
"Fran"
21-15-9
95lb thrusters
Pullups

ROM:
Thrusther, hip crease below knee and full lockout overhead with head pushed thru
Pullup, lockout at bottom and chin above bar.

Post Loads and Time to Comments

-jw

great vid...sicfit.com

w-