April 10, 2012Jama6 Comments

W.O.D. Wednesday 4-11-2012

Want to say Happy Bday to my little sis, Abbe, who turns 17 today. As for my CrossFitters, we have to stretch and get mobile. Spend a lot of time rolling out your sore backside. We will add additional weight by holding bumper plates and kettlebells to really dig deep and grind out your muscles.

WOD – AB ATTACK – 5 rounds for time:

5 Burpees

10 Toes to Bar (from the floor)

15 Mountain Climbers (4ct.)

20 Flutter Kicks (4ct.)

However, spend most of the day loosening up.

6 thoughts on “W.O.D. Wednesday 4-11-2012”

Mary Frye April 11, 2012 — 11:23 am

10:37
Chase Sneed April 11, 2012 — 7:52 pm

8:34
Skye Littledave April 11, 2012 — 8:04 pm

9:25
Terry April 11, 2012 — 8:58 pm

11:09 blah.
(Post author)

Jama April 11, 2012 — 10:03 pm

15 something

Lauren killed it with 8:18
Beckie did awesome and finished under 20!

Thanks to everyone for all your encouragement!
1. (Post author)
  
  Jama April 11, 2012 — 10:04 pm
  
  By the way, this is Amy at 15 something 🙂

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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

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6 thoughts on “W.O.D. Wednesday 4-11-2012”