Max Fit USA » CrossFit Games http://www.maxfitusa.com Where it never gets easy! Thu, 09 Sep 2010 06:56:38 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 2011 CrossFit Games WOD (Phase 1 / Week 8 / Day #53) http://www.maxfitusa.com/2010/09/09/2011-crossfit-games-wod-phase-1-week-8-day-53/ http://www.maxfitusa.com/2010/09/09/2011-crossfit-games-wod-phase-1-week-8-day-53/#comments Thu, 09 Sep 2010 04:00:10 +0000 Max http://www.maxfitusa.com/?p=7784 Row 4×300m On & 100m Off
*Not to hard tell the end. Use as warm up.
10-15min Active & Dynamic Warm Up
Deadlift 3×6/70%
*Touch & Go. Hold Tight!!!

AQAP, ASAP, & ACAP
3 Sets
5 Hand Stand Push Ups Chest to Bench
5 L-Hold Pull Up
5 Hand Stand V-Up
5ea Lateral Lung w/BB

4 Sets
5 Hand Stand Push Ups on Parallettes
5 Chest to Bar Chin Up
5 V-Leg swings (Try & keep legs straight.)
5ea Pistols on Box or Bench

4 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
8ea 1 Arm Row
8 GH Sit Up + Med Ball Throw w/8-20lbs
8ea Lunge w/ Barbell
*All lunges do them in the same place. Not walking.)

]]> http://www.maxfitusa.com/2010/09/09/2011-crossfit-games-wod-phase-1-week-8-day-53/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 8 / Day #52) http://www.maxfitusa.com/2010/09/08/2011-crossfit-games-wod-phase-1-week-8-day-52/ http://www.maxfitusa.com/2010/09/08/2011-crossfit-games-wod-phase-1-week-8-day-52/#comments Wed, 08 Sep 2010 04:00:08 +0000 Max http://www.maxfitusa.com/?p=7782 30min on a road bike. Low gear (Big GEAR!!!) 1min 30sec on & 45sec active recovery.
Row 2-3×500m

]]> http://www.maxfitusa.com/2010/09/08/2011-crossfit-games-wod-phase-1-week-8-day-52/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 8 / Day #51) http://www.maxfitusa.com/2010/09/07/2011-crossfit-games-wod-phase-1-week-8-day-51/ http://www.maxfitusa.com/2010/09/07/2011-crossfit-games-wod-phase-1-week-8-day-51/#comments Tue, 07 Sep 2010 04:00:06 +0000 Max http://www.maxfitusa.com/?p=7780 800m Run
5-7min Joint Mobility Warm Up
5-7min Active & Dynamic Warm Up
3-5min Snatch Bar Warm Up
Over Head Squat 3×12/70%
RDL’s (Touch & Go!) 3×12/60-70%
Manuel Hamstring Curls 4×6 @ (Tempo 3-1-3)
Ring Work
4 Sets
4ea Archer Push Ups
4ea Archer Pull Ups
5 Bubaca’s
4 Sets
5 Fly’s
5 Supine Pull Up
5 Skin the Cat
4 Sets
5 Decline Push Up
5 Pull Ups
5 Leg Swing
2-4×400m sprints
15min Cool Down
*Rest 1-3min on OH Squats, 45sec between sets & 2 to 1 on runs / Work to Rest Ratio.

]]> http://www.maxfitusa.com/2010/09/07/2011-crossfit-games-wod-phase-1-week-8-day-51/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 8 / Day #50) http://www.maxfitusa.com/2010/09/06/2011-crossfit-games-wod-phase-1-week-8-day-50/ http://www.maxfitusa.com/2010/09/06/2011-crossfit-games-wod-phase-1-week-8-day-50/#comments Mon, 06 Sep 2010 04:00:26 +0000 Max http://www.maxfitusa.com/?p=7737 Rest

Have Fun!!!

]]> http://www.maxfitusa.com/2010/09/06/2011-crossfit-games-wod-phase-1-week-8-day-50/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 7 / Day #49) http://www.maxfitusa.com/2010/09/05/2011-crossfit-games-wod-phase-1-week-7-day-49/ http://www.maxfitusa.com/2010/09/05/2011-crossfit-games-wod-phase-1-week-7-day-49/#comments Sun, 05 Sep 2010 04:00:34 +0000 Max http://www.maxfitusa.com/?p=7705 Rest

]]> http://www.maxfitusa.com/2010/09/05/2011-crossfit-games-wod-phase-1-week-7-day-49/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 7 / Day #48) http://www.maxfitusa.com/2010/09/04/2011-crossfit-games-wod-phase-1-week-7-day-48/ http://www.maxfitusa.com/2010/09/04/2011-crossfit-games-wod-phase-1-week-7-day-48/#comments Sat, 04 Sep 2010 04:00:49 +0000 Max http://www.maxfitusa.com/?p=7700 400m Run or 500m Row

5-10min Active & Dynamic Warm Up

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

2×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
2×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Back Squat 3×12/70%
*Rest 1min between sets.

3 Sets
Dumbbell Transverse Lunge 12ea
Single Leg Dumbbell RDL’s 12ea
Scapula Pull Ups 12
Alternating Arm Scapula Shoulder Raise 12ea

3sets
DB OH Step Up 6ea
DB 1 Arm Snatch 6ea
DB Wind-Mill Pick Up 6ea
Supinated Scapula Pull Ups 12
Alternating Arm Internal Rotation Scapula Shoulder Raise 12ea

]]> http://www.maxfitusa.com/2010/09/04/2011-crossfit-games-wod-phase-1-week-7-day-48/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 7 / Day #47) http://www.maxfitusa.com/2010/09/03/2011-crossfit-games-wod-phase-1-week-7-day-47/ http://www.maxfitusa.com/2010/09/03/2011-crossfit-games-wod-phase-1-week-7-day-47/#comments Fri, 03 Sep 2010 04:00:07 +0000 Max http://www.maxfitusa.com/?p=7696 5min Active Warm Up
5min Dynamic Warm Up
10min of Speed & Agility Drills
8-10×300m Sprint x 100m Walk

]]> http://www.maxfitusa.com/2010/09/03/2011-crossfit-games-wod-phase-1-week-7-day-47/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 7 / Day #46) http://www.maxfitusa.com/2010/09/02/2011-crossfit-games-wod-phase-1-week-7-day-46/ http://www.maxfitusa.com/2010/09/02/2011-crossfit-games-wod-phase-1-week-7-day-46/#comments Thu, 02 Sep 2010 04:00:16 +0000 Max http://www.maxfitusa.com/?p=7693 Rest

]]> http://www.maxfitusa.com/2010/09/02/2011-crossfit-games-wod-phase-1-week-7-day-46/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 7 / Day #45) http://www.maxfitusa.com/2010/09/01/2011-crossfit-games-wod-phase-1-week-7-day-45/ http://www.maxfitusa.com/2010/09/01/2011-crossfit-games-wod-phase-1-week-7-day-45/#comments Wed, 01 Sep 2010 04:00:24 +0000 Max http://www.maxfitusa.com/?p=7690 Row 4×300m On & 100m Off
*Not to hard tell the end. Use as warm up.
10-15min Active & Dynamic Warm Up
Deadlift 3×12/60-70%
*Touch & Go. Hold Tight!!!

AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
4 L-Hold Pull Up
4 Hand Stand V-Up
4ea Lateral Lung w/BB

3 Sets
6 Hand Stand Push Ups on Parallettes
6 Chest to Bar Chin Up
6 V-Leg swings (Try & keep legs straight.)
6ea Pistols on Box or Bench

3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
8ea 1 Arm Row
8 GH Sit Up + Med Ball Throw w/8-20lbs
8ea Lunge w/ Barbell
*All lunges do them in the same place. Not walking.)

]]> http://www.maxfitusa.com/2010/09/01/2011-crossfit-games-wod-phase-1-week-7-day-45/feed/ 0 2011 CrossFit Games WOD (Phase 1 / Week 7 / Day #44) http://www.maxfitusa.com/2010/08/31/2011-crossfit-games-wod-phase-1-week-7-day-44/ http://www.maxfitusa.com/2010/08/31/2011-crossfit-games-wod-phase-1-week-7-day-44/#comments Tue, 31 Aug 2010 04:00:20 +0000 Max http://www.maxfitusa.com/?p=7687 30min on a road bike. Low gear (Big GEAR!!!) 1min on & 30sec active recovery.
Run 2-3×400m

]]> http://www.maxfitusa.com/2010/08/31/2011-crossfit-games-wod-phase-1-week-7-day-44/feed/ 0