Nov 30, 2010 229
Skill work: Kettlebell Swing (spend a good 20 minutes teaching and practicing the swing
Complete 3 rounds NOT FOR TIME:
10 KB Swings – 2 pood/1 pood
25 yard One Arm Farmer Walk with KB in rack position – right
10 KB Swings – 2 pood/1 pood
25 yard One Arm Farmer Walk with KB in rack position – left
*rest 45 seconds between rounds
**Olympic Weightlifting class at 530pm. Snatch work.
Nov 29, 2010 103
Skill work: Power Clean (spend a good 20 minutes teaching and reviewing the push jerk)
Power Clean 2-2-2-2 (don’t go higher than 85% of 1RM)
Then….
18-15-12-9-6-3 NOT FOR TIME:
Ring rows
Box Jumps
Nov 29, 2010 17
So, it’s official! Tribe has setup a team of 11-20 people for the Tough Mudder on SATURDAY, April 9th!
Team Name: Crossfit Tribe
Password: xfit
Make sure you sign up ASAP as spots are selling fast and we don’t want a repeat of next year!! Don’t be left out!!
Go here to register: http://toughmudder.com/events/pennsylvania/
Nov 28, 2010 85
Skill work: Handstand Pushups (spend 20 minutes working on handstand pushups with band or abmats or paralllet bars. Beginners can do pushups from floor or band)
21-15-9 NOT FOR TIME:
SNATCH grip Deadlifts (225/135)
Handstand Pushups
Nov 27, 2010 31
Seated Press, 1 RM
50 Strict Abmat situps (keep butt on floor to isolate abs)
Complete as many rounds as possible in 10 minutes of:
20 second Handstand hold
20 second Squat hold
20 second L-sit hold (from pullup bar)
20 second Chin over bar hold
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
