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Wednesday, September 30, 2009

Overhead Squats
Overhead Squats

Workout of the Day

Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
If you fail to complete a round within the minute, rest two full rounds before resuming. Score is the total number of rounds completed.

Does the whiteboard motivate you?  Coach Glassman on CrossFit as the Sport of Fitness…[wmv][mov] (warning: some language & music in the video is not WFS)

Weekly Plan

  • 3/week
    • Squats
      • Level 1: max squats in 90 seconds… report results to coach
      • Level 2: Front squat 3×3
    • Grab a kettlebell or dumbell, lift it over your head, keep your shoulder pressed against your ear, walk around for 1:00. What is the heaviest weight you can successfully complete this task with on each arm? If the shoulder moves away from your ear you are done! Report results to coach.
    • Skills
      • Level 1: 3×3 partner assisted pullups
      • Level 2: 9 or 15 false grip pullups… break into sets as needed… aim to do knuckles to chest
  • Unlimited
    • All of the above plus more squats:
      • Level 1: tabata squats… report results to coach
      • Level 2: Overhead squat 3×2


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