Salt Lake City Crossfit

TUESDAY 09FEB2010

2 EACH OF THE FOLLOWING

250 METER ROW

500 METER ROW

1000 METER ROW

PARTNER UP AND SHARE A ROWER. REST WHILE YOUR PARTNER ROWS.

MONDAY 08FEB2010

OVERHEAD SQUATS

3 SETS OF 5

THEN

3 ROUNDS

3 OVERHEAD SQUATS @5RM WEIGHT (NO RACKS. FROM THE FLOOR)

15 BOX JUMPS @30/24"

20 PUSH-UPS

I posted this on Saturday, but I'm posting it again because I really want all of you to keep a food journal for at least a week. Here it is. Get on it. FITDAY.COM. It's free and it's really easy. Remember that about 80% of the key to your ideal body composition is your diet.

Here's a great article from Mark's Daily Apple on weight loss.

SATURDAY 06FEB2010

TEAMS OF TWO

ONLY ONE PARTNER MAY WORK AT A TIME. BREAK UP REPS ANY WAY YOU LIKE.

100 WALL BALL @20/14lbs

100 LUNGES

100 PUSH PRESSES @45/35lbs

I encourage and challenge you all to start a food journal this week. Try Fitday.com. It's free and does all the math for you. It will calculate your calories, fat, carbohydrates and protein. I've been doing it for a week and it has totally changed the way I eat. Try it for one week.

Jason

 

FRIDAY 05FEB2010

FOR TIME

ROW 1000 METERS OR RUN 800 METERS

100 WEIGHTED SIT-UPS @25/10lbs

75 MEDICINE BALL SLAMS

50 KNEES TO ELBOWS

ROW 1000 METERS OR RUN 800 METERS

The sit-ups, ball slams and knees to elbows may be partitioned. 800 meter run is once completely around the block.

THURSDAY 04FEB2010

WORK UP TO 1RM POWER CLEAN

THEN

GRACE

30 CLEAN AND JERKS FOR TIME @135#

WEDNESDAY 03FEB2010

 

 

CONGRATULATIONS TO SUE, GARY AND KELLY ON THEIR FIRST MUSCLE-UPS!

HAPPY LATE BIRTHDAY TO ALLI!!!

FOR TIME

250 METER ROW

30 KB CLEAN AND PRESS @53/35lbs (30 EACH ARM)

30 BOX JUMPS @24"

30 RING DIPS

30 DOUBLE UNDERS

30 OVERHEAD LUNGES @45/25lb PLATE

30 SIT UPS

250 METER ROW

TUESDAY 02FEB2010

CHOOSE ONE OF THE FOLLOWING

30 MINUTES OF

MUSCLE-UPS SKILL WORK

KIPPING PULL-UP SKILL WORK

THEN

1 MILE RUN TIME TRIAL

MONDAY 01FEB2010

3 SETS OF 5

FRONT SQUATS

THEN

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF

7 WALL BALL @20/14lbs

7 KB SWINGS @70/53lbs

7 PULL-UPS

MMMMMM...WILL POWER.

SATURDAY 30 JAN 2010

40-30-20-10

LUNGE W/MED BALL OVERHEAD

KNEES TO ELBOWS

BOX JUMPS

PUSH UPS

FRIDAY 29JAN2010

EFFORT AND PAIN MAY NOT BE AVOIDED

2-4-6-8-10-8-6-4-2 REPS FOR TIME

THRUSTERS @95/65lbs

BURPEE PULL-UPS

(IF THE BAR IS SO LOW THAT YOU CAN TOUCH IT, MOVE TO A HIGHER BAR OR SET UP SOME RINGS JUST OUT OF YOUR REACH.)