Post by TM79 on Dec 18, 2014 1:54:55 GMT
12/18/14:
Here's a Throwback Thursday WOD taken from the CF Main page archives. On 18DEC2001 this is what you got:
Tuesday 011218
Run one minute turn around and run back. "1 in/1 out"
Rest
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
Rest as needed.
"1 in/1 out"
Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Work with toughest Kettlebell you can for all three sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Rest Day
Crossfit.com
Scaling:
Pros-Intermediates: Run 1 Mile
Beginners: Jog/Walk a Mile
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
Here's a Throwback Thursday WOD taken from the CF Main page archives. On 18DEC2001 this is what you got:
Tuesday 011218
Run one minute turn around and run back. "1 in/1 out"
Rest
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
Rest as needed.
"1 in/1 out"
Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Work with toughest Kettlebell you can for all three sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Rest Day
Crossfit.com
Scaling:
Pros-Intermediates: Run 1 Mile
Beginners: Jog/Walk a Mile
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.