W.O.D FOR WEDNESDAY 10/30/2013

WEEKLY WARMUP

BAR BELL WARM UP

SNATCH BALANCE STARTING WITH THE BAR ONLY BEGIN WITH FORM MOVEMENTS. 3,3,3,3,3,1,1

W.O.D

E.M.O.M SHUTTLE RUN & 10 DOUBLE UNDERS

MINUTE 1 ONE SHUTTLE RUN LENGTH & 10 D.U’S

MINUTE 2 TWO SHUTTLE RUN LENGTHS & 10 D.U’S

AND SO ON UNTIL YOU RUN OUT OF TIME IN THE MINUTE TO COMPLETE THE 10 DOUBLE UNDERS.

NOTE.. THERE IS AN 8 LAP MINIMUM. EX. IF IN ROUND 6 YOU RUN OUT OF TIME BEFORE COMPLETING, GO RIGHT INTO THE NEXT ROUND AND CONTINUE TILL THE 8 MINUTE ROUND IS DONE. FROM THAT POINT ON, ANY ATHLETE KNOCKED OUT MUST DO 1 AIR SQUAT FOR EACH SHUTTLE RUN THE REMAINING ATLETES ARE COMPLETING. EX. SAY YOUR OUT IN ROUND 10. IN THE NEXT MINUTE THE REMAINING ATLETES ARE DOING 11 SHUTTLE RUNS. THE SIDELINED ATHLETES WILL DO 11 AIR SQUATS. AND CONTINUE LIKE THAT TILL THE LAST ATLETE IS KNOCKED OUT.

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

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Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949