Thursday, August 12, 2010

From Yesterday: Thrusters & Situps

A big welcome to Peter.  He is really tearing it up in the onramp!

Schedule
Kirsten and I will be headed to Chicago this weekend for the CrossFit Endurance certification.  We hope to bring back lots of info on Pose running technique and the CFE method for training for runs from 5k to ultra and triathalons.  Last year we used the program to successfully prepare for the Bear Chase 26k.

Buy-in
NORCAL Warmup
  • Wall lean/run
  • Run 400m
  • DROM
  • Shoulder mobility
  • Burgener WU
Skill
  • Pullups
  • Ring supports
Strength
  • Deadlift 3 x 5
WOD
Three rounds for time of:
  • 50# Dumbbell Thruster, 15 (10) reps
  • 30 (20) situps
Time limit:  15 minutes
Cash-out

  • Stretching
  • Rolling

1 comment:

  1. 8:10! used 30# for the dumbbell thrusters and did 3 rounds of 15 reps of thrusters and 30 situps. Is is possible for your ab muscles to swell after working them out? I couldn't button my pants today...hmmmm or could it be too much ice cream? Liked this WOD...doing two completely different exercises is appealing.

    ReplyDelete

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