warmup
mobility drills
3 rounds
5 dips
5 weighted pistols each leg - 25 , 20 , 20
5 frog stand to handstand
rest 3 mins
WOD
3 rounds
10 pullups
10 KB swings - 55lbs
10 chest to floor push ups
10 KB snatches each arm - 45lbs
10 KTE (knees to elbows)
= 9:18
rest 5 mins
Turkish Get ups
5 each side (alternating) with 70lb bell
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The only discipline that lasts is self-discipline
Welcome
- John McEvoy
- This blog is dead and has moved to www.crossfitcraic.com/johnsblog
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- 1/2 marathon training (17)
- Crossfit SC weekly challenge (5)
- Flexibility (1)
- Nutrition (4)
- Thailand training journal (1)
KEY
TB- TOTAL BODY
UP-UPPER BODY
LB-LOWER BODY
FS-FRONT SQUAT
BS-BACK SQUAT
OHS -OVERHEAD SQUAT
HPC - HANG POWER CLEAN
HPS - HANG POWER SNATCH
CF - CROSSFIT
WOD-WORKOUT OF THE DAY
C+J- CLEAN & JERK
SP-SHOULDER PRESS
PP-PUSH PRESS
KB-KETTLEBELL
DB-DUMBELL
BB-BARBELL
PJ-PUSH JERK
AMRAP-AS MANY ROUNDS AS POSSIBLE
10 Physical Skills
1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
Blog Archive
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2010
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January
(35)
- ME WK2 Day 3 Cycle 1
- warmup mobility drills 3 rounds 5 dips 5 weighted...
- 8 x 200s
- ME WK2 Day 2 Cycle 1
- REST DAY
- I had a pretty average workout today. I was really...
- ME WK2 Day 1 Cycle 1
- Filthy Fifty
- Tempo run
- REST DAY
- ME Wk 1 Day 3 Cycle 1
- Fractured Fran
- 4 x 400m
- REST DAY
- ME WK1 Day 2 Cycle 1
- Workout this evening was a little sluggish. The ru...
- First run !!!
- ME WK1 Day 1 Cycle 1
- Max Effort Black Box Training (MEBB)
- REST DAY
- Kettlebells + pullups
- REST DAY
- Amazing Grace.
- REST DAY
- Jackie
- Sunday funday
- Strength
- REST DAY
- CINDY
- Strength
- Pull + Push
- REST DAY
- Crossfit Total
- Modified Helen
- Happy New Year
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January
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