Archive for June, 2010
Intro to Mixed Martial Arts and Brazilian Jiu-Jitsu
4-Week Session Starts June 24th @ 5pm and will run every Thursday.
CrossFitters can use the MMA room to practice between sessions.
Cost: $100 includes gloves and head gear
Learn to Fight! Kick, punch, choke and grapple with Team Santos. Mat Santos is a black belt in Brazilian Jiu Jitsu with 15 years of experience in Mixed Martial Arts. Open to men and women of all ages. This is not cardio kickboxing, you will learn to fight.
SIGN UP HERE!
MMA Instructor and Brazilian Jiu-Jitsu Black Belt Mat Santos.
Boot Camp WOD: Thu 24-Jun-2010
@ CrossFit Providence
Intro to kipping pull-ups
Handstand practice
3 rounds:
0:45 Burpees
0:15 Rest
0:45 Wall Ball 20/14”
0:15 Rest
0:45 Box Jumps 20/16”
0:15 Rest
0:45 Pull-ups
0:15 Rest
Scaling Options:
L1 | 14/10-lb med balls, use bands,
L2 | 10/6-lb med balls, jumping pull-ups, step-ups
Note: Baseline times were emailed to you. Please post your first and latest time to share!
Workout of the Day (WOD): Thu 24-Jun-2010
Dynamic Warmup
Kettlebell Work – 4 rounds of
WOD:
For time.
50 double unders
10 Overhead Squat (95/65)
40 double unders
10 Overhead Squat (95/65)
30 double unders
10 Overhead Squat (95/65)
20 double unders
10 Overhead Squat (95/65)
10 double unders
10 Overhead Squat (95/65)
Workout of the Day (WOD): Wed 23-Jun-2010
Dynamic Warm-Up
Work Sets 5-5-5
L2 | Scale as needed to complete with good form
Workout of the Day (WOD): Tue 22-Jun-2010
Remember to pick up your T-Shirt @ CFP!
It will not be mailed to you.
Dynamic Warm-up
“Diane” 21-15-9 reps for time of:
Deadlift (225/155 lbs)
Handstand push-ups
Scaling Options:
L1 | 185/115, use bands
L2 | 155/75, inverted box push-ups
Keep deadlifting on West half of gym
Workout of the Day (WOD): Mon 21-Jun-2010
CrossFit Warm-up x 2
Back Squat 5-5-5 Add 5lbs to last week’s working weight (only if you were able to complete all three sets successfully last week at 80%. If not, work with the same weight as last week .)
20 min limit, 3 min rest between work sets
Max Hang Time from Pull Up Bar
2K Row Test
Boot Camp WOD: Mon 21-Jun-2010
@ Lippitt (workout on Blackstone Trail)
8 x 250m Sprints
2:00 rest b/t sprints
Scaling Options:
L1 | 6 sprints
L2 | 5 sprints
Baseline Re-Test tomorrow
If you miss it you can test the following Tuesday
Workout of the Day (WOD): Sun 20-Jun-2010
“Randy” For time:
75 Reps @ 75/45 Power Snatch
Scaling Options:
Scale down weight as needed
5K at Newport Bird Sanctuary
Saturday, June 19th 9:30am
Join Coaches Gino and Holly in Newport for this picturesque 5k!
Learn More by Visiting the official website.
Workout of the Day (WOD): Sat 19-Jun-2010
“Name this Wod” – post to comments
For time:
100 Double Unders
90 Sit ups
80 Pushups
70 Squats
60 Box jumps
50 Pull-ups
40 Walking Lunges
30 Burpees
20 Knees to elbows
10 Hand Stand Push-ups
Scaling Options:
L1 | 75%
L2 | 50%
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