Archive for "Jan 2018"

HSPU

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 20 sec Bar hang 20 sec Twisted cross (each) 20 Shoulder taps (Push up position) 3 Sets: 10 sec HS Hold 8 Single arm high pull (each) 8 Push ups EMOM (every minute on the minute) Handstand Push-ups (7mins: ) Scaling 1: 10-15sec HS Hold […]

Snatch

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) Row 2min 2 Sets: 10 Pass throughs 10-15 sec each: – Pike – Cobra – Spiderman – Pigeon 2 sets: (first as group) 10 Squats 5 Snatch Half pull 5 Snatch High pull 5 Muscle snatch 5 Power snatch Weightlifting Snatch (3, 3, 3, 3, 3) Lift […]

Strict press

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 2 Sets: 10 Pass throughs 5 Inch worms 20 sec Cobra 20 sec Spiderman (each) 15 squats 2 Sets: 12 Single arm high pull 10 Shoulder tap + Knee to elbow Strength Shoulder Press (3, 3, 3, 3, 3) (Strict Press) Metcon Metcon (Time) 4 Rounds: 5 […]

Nancy

CrossFit Tenacity – WOD Warm-up Warm-up (No Measure) 3 Sets: 3 Inch worms 20sec Cobra 20sec Spiderman 10 Squats (finish in bottom for 10sec) 10 Pass throughs Overhead squat practice (as group) Strength Overhead Squat (3, 3, 3, 3, 3) 10mins Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# […]

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman