CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Wednesday, November 20, 2013

11.21.13 WOD

Turkey Trot athletes, I will be picking up bib numbers and chips this friday. This is only for the ones who signed up through the box. On race day we will be meeting in front of the stage at 8am and taking a group picture at 8:30am. We hope to have all of our NSXFit members and their families that are participating in the run there for the group picture. Here is a map showing the run route and location of the stage (meeting point). 

For those of you who have not signed up for the Turkey Trot and either have your name on the events board or emailed me about it, here is the link to register. If any of you would like a T-shirt you will need to go to Red Cross and purchase one there or purchase on site on race day. 

Gymnastics Skill:
Work on any gymnastic movement you have issues with for 10 minutes. 

For time:
Repeat the following for 200m
10 KB Cleans 53/35 (5 per side)
8 KB Push Jerks 53/35 (4 per side)
8 KB Front Squats 53/35 (4 per side)
8 KB Snatch 53/35 (4 per side)
10 KB Overhead Lunges (5 per side) 53/35

18 minute cap time.

Note: keep the kettlebells inside please. If you lunge 36ft you will need to do this 18.5 times to complete 200m. On all the movements do half on each side then switch. Do not alternate every rep.  

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