Posted by The Cell on 7th December 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 7 mins (or 1.25 km) @ 96 cadence
WOD
10-8-6-4-2 rep rounds for time of:
100kg Deadlift
24kg Double Kettlebell Floor Press
24kg Double Kettlebell Clean
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The Heel Strike (mov) (wmv)
Tags: CFE Bias, CrossFit, endurance, kettlebell, task priority, wod
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Posted by The Cell on 3rd December 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
3 rounds for time of:
Sprint 200m
60kg Hang Power Clean & Jerk 10 reps
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Happy Birthday Coach!!!
Tags: CFE Bias, CrossFit, endurance, olympic, task priority, weightlifting, wod
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Posted by The Cell on 1st December 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
As many rounds as possible in 10 mins
24kg Kettlebell Thruster, 15 reps (Right Arm)
24kg Kettlebell Thruster, 15 reps (Left Arm)
Sprint 100m
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Running Skills and Drills (mov) (wmv)
Tags: CFE Bias, CrossFit, endurance, kettlebell, time priority, wod
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Posted by The Cell on 29th November 2009
Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg
Run Throughs
2 x 1.30 min repeats (or 400m) @ 100 cadence
1 x 6 mins (or 1 km) @ 94 cadence
WOD
As many rounds as possible in 12 mins of:
65% B/W Push Press, 5 reps
Push Up, 10 reps
21″ Box Jump, 15 reps
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Running As a Skill (mov) (wmv)
Tags: CFE Bias, CrossFit, endurance, time priority, wod
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Posted by The Cell on 27th November 2009
WOD
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
BW Snatch Grip Deadlift
Push Up
32kg Kettlebell Sumo Deadlift High-Pull
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Tags: CFE Bias, CrossFit, kettlebell, task priority, wod
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Posted by The Cell on 26th November 2009
Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg
Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence
WOD
10-7-4 rep rounds for time of:
60kg Hang Squat Clean
Muscle Up
60kg Push Jerk
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Tags: CFE Bias, CrossFit, endurance, gymnastics, olympic, task priority, wod
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Posted by The Cell on 24th November 2009
Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg
Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence
WOD
14-12-10-8-6-4-2 rep rounds for time of:
32kg Kettlebell Swing
Double Under
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Tags: CFE Bias, CrossFit, endurance, kettlebell, task priority, wod
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Posted by The Cell on 22nd November 2009
Running Drills
Stable Arm Drill x 3
Carioca 2 x 10 each direction
Exaggerated Foot Pulls 2 x 10 each side
Wall Drill 2 x 20 each leg
Run Throughs
2 x 1:30 mins repeats @ 98 cadence
1 x 5 mins @ 93 cadence
WOD
5 rounds for time of:
B/W Front Squat, 5 reps
21″ Box Jump, 10 reps
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Tags: CFE Bias, CrossFit, endurance, task priority, wod
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Posted by The Cell on 20th November 2009
Strength
Back Squat
3-3-3 reps
Load prescription: Sets Across @ 85% 1RM
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WOD
5 rounds for time of:
45kg Over Head Squat, 10 reps
32kg (each hand) Farmer Carry, 100m
25kg Sandbag Carry, 200m
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Tags: CFE Bias, CrossFit, max effort, task priority, wod
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Posted by The Cell on 19th November 2009
Run Drills
Ball of foot hops with forward lean: 3 x 3
Wall Drill: 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg
Run throughs
2 x 30 secs @ 94-96 cadence
1 x 2 min @ 91 cadence
WOD
18-12-6 rep rounds for time of:
60kg Thruster
Knees to Elbows
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Tags: CFE Bias, CrossFit, endurance, task priority, wod
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