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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 11-17-2007, 01:15 PM   #1
Andrew H. Meador
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Join Date: Aug 2007
Location: Williamstown  MA
Posts: 917
The finest physical training sessions

The finest physical training sessions are characterized by athletic movements across all metabolic pathways. This means short, simple circuits. A well-designed session should include two or three exercises, chosen from the most selective list of exercises. One must emphasize hip extension - generally weightlifting of one flavor or another. The other should emphasize some sort of gymnastic pressing or pulling movement where body control and power-to-weight are critical. Both should seek high power output. All sessions should emphasize the entire body. Maximal strength, power, and speed will improve, and so will the ability to endure along the entire spectrum of exercises. Most importantly, the ability to do random tasks. Below are some examples:

I'm 6'4" and 210 lbs. so scale appropriately:

5 rounds for time:
20 pull-ups
20 double-unders

5 rounds for time:
15 squats (120 lb.)
10 handstand push-ups

45-30-15:
swings (1 1/2 pood or 52.5 lb. db, overhead "American" style)
glute-ham sit-ups

modified Helen:
3 rounds for time:
21 box jumps (30")
12 swings (2 1/2 pood or 87.5 lb. db, "Russian" style)
12 pull-ups

4 rounds for time:
500m row
25 push-ups

modified Grace:
3 rounds for time:
400m run
10 c&j (165 lb.)

max rounds in one hour :stir: :
tread water with hands behind back (1 min.)
swim 25m underwater
swim 25m
25 janda sit-ups
25 squats
25 push-ups
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