Andrea, Al, and Betty Lou were unstoppable as a team during Thursday's night workout! Truly inspiring and motivating!
GREAT JOB!!!
Looking for recipes, articles, and information on dieting? G.R. archives
OFF DAY
Showing posts with label andrea. Show all posts
Showing posts with label andrea. Show all posts
1/2 human... 1/2 machine!
Andrea has always been a machine in her workouts. BUT, now being on Paleo, I can't wait to see where she's at by the end of the challenge!
Looking for recipes, articles, and information on dieting? G.R. archives
PART I: 5min (max rep)
Jump Rope
PART II: 4 ROUNDS
BB Thruster * 20
Step ups * 20/leg
Slingers * 20
Lateral high jump * 20/side
Jump Rope
PART II: 4 ROUNDS
BB Thruster * 20
Step ups * 20/leg
Slingers * 20
Lateral high jump * 20/side
Kettlebell snatch
Andrea works on adjusting to the Kettlebell variation of the snatch.
Looking for recipes?: Recipe archive
WORKOUT:
PART I: 7min AMRAP
Push ups x 7
Swings x 14
PART II: 3rounds, 1min per
Wall Ball
Burpees
Air Squats
Front-to-lat raise
Jump Rope
PART I: 7min AMRAP
Push ups x 7
Swings x 14
PART II: 3rounds, 1min per
Wall Ball
Burpees
Air Squats
Front-to-lat raise
Jump Rope
Turkish Get Ups
Andrea displays great strength and technique while performing Turkish Get Ups.
Turkish Get Ups: Start by lying on your back with your left knee bent and your right leg flat on the ground. Raise your left hand toward the ceiling. Keep your raised hand completely straight. Roll from the shoulder up and slightly to the side to pop up to the elbow. Make sure to keep yourself looking at your raised hand at all times. Push your hips up, moving from balancing on your elbow to your hand and fully extending your leg on the same side. Make sure as you do this that your raised hand stays raised and that you continue to look at your hand. Move front foot (the one on the opposite side of the raised hand) back and underneath you until you can put your knee on the ground. From the kneeling position simply stand up (a one armed Overhead Lunge). Do so by extending your left knee as you raise your right leg to a straight position. Again, keep your raised arm straight as you do this. Once you have finished the exercise, reverse the steps back and repeat.
Want to read more about TGU's?
Recipe Of the Day: PB & Jelly
WORKOUT
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Sit ups
Jumps
Air Squats
Press outs (45/25)
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Sit ups
Jumps
Air Squats
Press outs (45/25)
Body-weight hamstring curls
Dennis, Andrea, and Olga working hard
B/w Hamstring Curls/drops: From kneeling position, descend to the floor. Keep body extended with the hips flat at all times. Do not allow the hips to pike and the glutes to extend out behind, as this is simply the body seeking to escape from the strain of the movement. Using either the hands or the assistance of a partner to provide just enough assistance to complete the repetition.
Recipe Of the Day: Apple chips
WORKOUT:
5 ROUNDS
10x Goblet Squat (70/45)
15x Rows
200x Jump rope
25x Swings
Weight is the same for every exercise
10x Goblet Squat (70/45)
15x Rows
200x Jump rope
25x Swings
Weight is the same for every exercise
Got rings?
Ring Rows: A ring row is an excellent drill to progress an individual toward a pull up. How do you do them? Start with the rings at just above shoulder height. Grab the rings and lean back until your arms are straight, to place tension on the straps. Keep your body straight and tight and pull your shoulders to the rings. As strength increases, begin to lower the rings so that your body is closer to being horizontal when you lean back.
Recipe Of the Day: Making dried fruit
WORKOUT:
PART I
4x10 SLDL
PART II
4 ROUNDS
20 HP
20 (10/side) DB snatch
20 Weighted crunch
20 Pull Overs
4x10 SLDL
PART II
4 ROUNDS
20 HP
20 (10/side) DB snatch
20 Weighted crunch
20 Pull Overs
Andrea gets explosive!
Andrea makes her Dynamic Effort DeadLifts look so easy that we thought she was going to do a 40" vertical while doing them.
Workout: 5 ROUNDS
20x jump tucks
20x BB Bench
200x Mountain climbers
20x burpees
20x MB toss
Wall Ballers:
Recipe Of the Day:
Both Stacy and Andrea working hard on a practice run of Fight Gone Bad. We will be hosting our FGB charity fund raiser on September 17th, 2011 @ 12:00pm. All proceeds go to the Special Operation Warrior Foundation and CrossFit Kids. Please contact us to learn how you can help. Inside out:
| Recipe Of the Day: Iced ginger chai  |
| Andrea and Betty-Lou working hard in the AM (outside). |
 |
| Stacy getting full extension on her burpees and Vishal works on his squat + press outs. |
Betty Lou, Stacy, and Andrea working hard on ring rows (after Wednesday's WOD)
Today's links:
http://liveprimal.com/LPrecipes.pdf
http://www.jayrobb.com/default.asp
Today's links:
http://liveprimal.com/LPrecipes.pdf
http://www.jayrobb.com/default.asp
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