Crossfit Parati Omnibus: WOD 091113

Tuesday, September 10, 2013

WOD 091113

WOD 091113

9/11 Tribute WOD

2001m run (1.25 miles/18 laps)
11 Box Jumps
11 Thrusters
11 Burpee Pull-ups
11 Power Cleans
11 HSPU's
11 KB Swings
11 T2B
11 Deadlifts
11 Push Jerks
2001m Run (1.25 miles)

If you are not able to do the runs due to time constraints then cut it in half. Post times to comments.

2 comments:

skelly347September 11, 2013 at 2:38 PM
Maly - 34:58 (95#, 52#)
Kelly - 37:37 (65#, 95#, 52#, 225#, 65#)
Fisher - 38:35 (45# bar, 35#kb, 20# wallball instead of HSPU)
Kemp - 48:52
Gibbins - 48:52
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Tabbatha KonenSeptember 18, 2013 at 6:16 AM
Tkonen - 39:05. 55# for dl, pc and push jerk, 35# kb.
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Crossfit in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar.
Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses,
C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!

CrossFit Key

CrossFit Acronyms and Abbreviations

AMRAP: As Many Reps (sometimes Rounds)as Possible

BS: Back squat

BW (or BWT): Body weight

CFT:CrossFit Total - consisting of max squat, press, and deadlift.

CLN: Clean

C&J: Clean and jerk

C2: Concept II rowing machine

DL: Deadlift

FS: Front squat

HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.

HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position

KB: Kettlebell

KTE: Knees to elbows.

MetCon: Metabolic Conditioning workout

MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.

OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.

PC: Power clean

Pd: Pood, weight measure for kettlebells

PR: Personal record

PP: Push press

PSN: Power snatch

PU: Pull-ups, possibly push ups depending on the contextRep: Repetition. One performance of an exercise.

Rx'd; as Rx'd: As prescribed; as written.

RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.

SDHP: Sumo deadlift high pull (see exercise section)Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repetition

TGU: Turkish get-up (See exercise section)

TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.

WOD: Workout of the day

YBF: You'll Be Fine (liberally applied in spray form)

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Tuesday, September 10, 2013

WOD 091113

2 comments: