Wednesday 11/11/09
Split Jerk 5×3
+
run 400
2x
15 double unders
15 pushups
15 squats
run 400
Burpee Challenge day 6: 6 burpees
This past weekend I learned that im not an adult male until im 200+ pounds. Check out this website dedicated to strength training and all its glory 70’s style, mustaches and high socks.
Tuesday 11/10/09
The real secret to getting a muscle up
Nasty girls
3 rounds for time:
50 squats
7 muscle ups
10 hang power clean (135/95)
Hang Sq Clean-Slapping Pushups WOD …[wmv][mov]
2009 DON WILSON/GOLDEN WEST OPEN
Sanctioned by USA Weightlifting & PWA #38-09-09
WHEN:
Sunday, November 15, 2009
WHERE:
Weight room, Solano Bldg., Room 1020
Sacramento State University
6000 J St., Sacramento, CA 95819
DIRECTOR:
Harry Theodorides (916) 278-5051//e-mail: theodor@csus.edu
ELIGIBITY:
USA Weightlifting rules will apply. You must present valid USAW card, or a printout of your membership at weigh-in. You MUST be a member of USA Weightlifting. You may pay and register at the competition (with a late fee).
ELIGIBILITY: Open to all 2009USAW card holding athletes. You may purchase a card prior to weigh in. NO CARD, NO LIFT: NO EXCEPTIONS.
LIFTS:
The Snatch and the Clean and Jerk.
RULES:
USA Weightlifting rules apply. YOU MUST COMPETE IN A ONE PIECE LIFTING SUIT or TIGHT FITTING SHORTS and T-SHIRT THAT COVERS THE TRUNK and DOES NOT COVER KNEES or ELBOWS!
Competition Schedule
WEIGHT CATEGORIES
WEIGH INS
LIFTING BEGINS
Men 56, 62, 69, 77 Kg & All Masters
8:00 – 9:00 AM
10:00 AM
All Women
10:30 – 11:30 AM
12:30 PM
Men 85, 94, 105 & 105+ Kg
1:30 – 2:30 PM
3:30 PM
ENTRY FEE:
$30.00 (LATE ENTRY $50.00) (NON REFUNDABLE)
DEADLINE:
Tuesday, November 10th (in possession or postmarked)
WAIVER:
The Official Entry Form includes a release of liability. All minors must have their official entry form signed by their parent or guardians.
AWARDS:
lst, 2nd & 3rd For All Weight Classes
lst thru 5th For Masters based on Sinclair formula
Outstanding: Male & Female
Teams—-1st, 2nd & 3rd
COMMEMORATIVE T-SHIRTS FOR ALL LIFTERS
MAIL ENTRY and entry fee to: (Make checks payable to Harry Theodorides)
Harry Theodorides
Sacramento State University
6000 J Street
Sacramento, CA 95819-6073
DIRECTIONS & PARKING:
For information, go to: http://itweb.csus.edu/map/
Monday 11/9/09
Fight gone bad task priority
3 rounds for time:
wall ball shots (20/14) 20 or 30
sumodeadlift highpull (75/55) 20 or 30
box jump 20″ 20 or 30
pushpress (75/55) 20 or 30
calories 20 or 15
1 min break
coaches corner: this is like getting a score of 300 in regular fight gone bad, so if your fight gone bad pr is below 300 try to complete this under 17 min which is the time it takes to complete regular gight gone bad. If your score is over 300 try to complete it with a 405 score.
Tabata Fight Gone Bad…[wmv][mov]
Day 4: 4 burpees
Sunday 11/8/09
Will change the way you look at meat and corn
Rest Day
+
Watch the movie Food Inc.
Day 3: 3 burpees
Saturday 11/7/09
rotarty tabata
5 rounds of:
kb swings 53/36
box jumps 24/20
band hip
lizard crawl
burpee
knees to elbows
8 yd sprint
pullup
20 seconds on 10 off of each. Once you complete one exercise move to the next during the 10 seconds rest. 1 rounds is over once you complete all 8 exercises. 1 min rest between each round, 5 rounds total
Day 2: 2 burpees
Thursday 11/5/09
My little pony: sub 1 min 500 meter row, it was insane!
Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Coaches corner: You can break up the pullups pushups and squats anyway you want. A good breakdown is 20 sets of 5 pullups 10 pushups and 15 squats.
Deadlift-Swim-HSPU WOD…[wmv][mov]
Wednesday 11/4/09
Jackie
1000 meter row
50 barbell thrusters
30 pullups
Jackie (CrossFit Kids)…[wmv][mov]
The burpee challange will start this Friday. That will make the 100th day Sat Feb 13th. A couple of you have already said you wanted to do it so if you havent make up your mind by Friday. Let Dusty know next time your in the gym if you want in. Here are the rules:
1. 1 burpee the 1st day, 2 the 2nd….100 the 100th day
2. all burpees must be completed at 1 time, not throughout the day
3. you are all on the honor system so no cheating, thewCrossfit gods are watching.
4. If you skip a day you have to do double the next day
Tuesday 11/3/09
How crossfit first came about.
Annie
50-40-30-20-10
Double unders
sit ups
500 meter row for time
In my attempt to overcome my huge hatred of burpees I have decided I will attempt to complete the burpee challenge. In the burpee challenge you complete 1 burpee the first day, 2 the 2nd, 3 the third and so on until you reach 100 days. There are 2 rules, you have to complete them all at one time, not throughout the day, and burpees done in a regular WOD do not count towards your days total. If you would like to do this as well let Dusty know and I will help you keep track each day with the website. Join me in the fun, you will get your name on the wall and the pride of doing that many burpees just for fun!!!
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