Warm Up Outline (10-20min)

Oly WOD

May 18th, 2013

Day 6

Mid-Day
Snatch 1 RM- 3-2-1-1-1
CJ 1RM 3-2-1-1-1
Back Squat 1 RM 3-2-1-1-1

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CFG WOD

May 18th, 2013

Day 2 of the 2013 Southern California CrossFit Regionals

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PL WOD

May 18th, 2013

Rest

Or

Day 5 “AR”
Sled Push & Pull (30min)

5min Prowler Push (Shooter’s Choice)
5min Sled Drag (Forward)
5min Sled Drag (Backward)
5min Push
5min Row
5min Single leg & Arm Sled Drag

**(Shooter’s Choice, All Directions!!!)**”

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Préparation Physique : Werner gunthor partie 4

October 29th, 2010 No comments

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Categories: Media

Werner Gunthor’s Trianing Program

October 29th, 2010 No comments

Phase 5 – Explosive 2

Phase 5 – Explosive 2
Monday: Tuesday: Duration
Bench 5x(3×90% + superset med. ball) Technique 6.8kg 10-12 glides 3 weeks
Squat 5x(3×90% + superset jumps) 7.26kg 10-12 glides
Supersets to be done within 10sek Quality throws Intensity
for ATP purposes. Sprints 6x30m Out of starting blocks First week
Gymnastics Knee jumps etc. go flat out,
second week
Wednesday: Thursday: should be
Clean Push 6x3x80-90%+superset med balls Technique only (as on Tuesday) off lesser
Jumps Max Quality intensity due
to first week
load. The
third week
is active
Friday: Saturday: rest
Gym as on Monday Rest / Competition
Phase 5 – Explosive 2
Monday:
Bench 5x(3×90% + superset med. ball)
Squat 5x(3×90% + superset jumps)
Supersets to be done within 10sek
for ATP purposes.

From CanThrow.com

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Categories: News

Just for you Brandon!

October 26th, 2010 1 comment

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Categories: Media

The Chuck Norris Facts

October 26th, 2010 3 comments
THE CHUCK NORRIS FACTS

“Chuck Norris does not sleep. He waits.”

CHUCK NORRIS JOKES AND HUMOUR

THE TOP TEN CHUCK NORRIS FACTS:

01
Chuck Norris’ tears cure cancer. Too bad he has never cried.
02
Chuck Norris counted to infinity – twice.
03
Chuck Norris does not hunt because the word hunting infers the probability of failure. Chuck Norris goes killing.
04
If you can see Chuck Norris, he can see you. If you can’t see Chuck Norris you may be only seconds away from death.
05
Chuck Norris sold his soul to the devil for his rugged good looks and unparalleled martial arts ability. Shortly after the transaction was finalized, Chuck roundhouse kicked the devil in the face and took his soul back. The devil, who appreciates irony, couldn’t stay mad and admitted he should have seen it coming. They now play poker every second Wednesday of the month.
06
When the Boogeyman goes to sleep every night he checks his closet for Chuck Norris.
07
Chuck Norris built a time machine and went back in time to stop the JFK assassination. As Oswald shot, Chuck Norris met all three bullets with his beard, deflecting them. JFK’s head exploded out of sheer amazement.
08
Chuck Norris has already been to Mars; that’s why there are no signs of life there.
09
They once made a Chuck Norris toilet paper, but it wouldn’t take shit from anybody.
10
A blind man once stepped on Chuck Norris’ shoe. Chuck replied, “Don’t you know who I am? I’m Chuck Norris!” The mere mention of his name cured this man blindness. Sadly the first, last, and only thing this man ever saw, was a fatal roundhouse delivered by Chuck Norris.


100 MORE CHUCK NORRIS FACTS:

Chuck Norris is 1/8th Cherokee. This has nothing to do with ancestry, the man ate a fucking Indian.

There is no chin behind Chuck Norris’ beard. There is only another fist.

In fine print on the last page of the Guinness Book of World Records it notes that all world records are held by Chuck Norris, and those listed in the book are simply the closest anyone else has ever gotten.

The chief export of Chuck Norris is pain.

Chuck Norris is currently suing NBC, claiming Law and Order are trademarked names for his left and right legs.

The Great Wall of China was originally created to keep Chuck Norris out. It failed misserably.

Crop circles are Chuck Norris’ way of telling the world that sometimes corn needs to lie the fuck down.

Chuck Norris once commented, “There are few problems in this world that cannot be solved by a swift roundhouse kick to the face. In fact, there are none.”

Chuck Norris once ate an entire ream of rice paper and shat out origami swans and Mister Miyagi from Karate Kid.

Chuck Norris is ten feet tall, weighs two-tons, breathes fire, and could eat a hammer and take a shotgun blast standing.

Chuck Norris is a man of few words. Chuck Norris is not a man of few roundhouse kicks to the face.

The Four Horsemen of the Apocalypse actually live in Chuck Norris’s nutsack.

 

Read more…..

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Categories: News

Carl Yngvar Christensen Shatters IPF World Records

October 24th, 2010 No comments

Carl Yngvar Christensen (CYC) shattered the sub-junior IPF SHW world record with a total of 901 kg. He didn’t only crush the total record but he also set new world records in all 3 lifts. In the squat he set a new world record in his second lift with 338.5 kg, in the third lift he improved his record with 350 kg monster world record.

In the bench he set a new world record by 1 kg, lifting 233,5. In the deadlift he set an easy world record in his opener at 290 kg and followed up with improving the new world record two times with a 310 kg second lift and a 317,5 third lift.

In summary he got 9/9 lifts in this meet and set 7 new world records (2 in the squat, 1 in the bench, 3 in the deadlift, and the total record).

Got this from….

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Categories: Media

The Special Demands of Modern Athletics on Women- a competitor’s perspective.

October 24th, 2010 No comments

The Special Demands of Modern Athletics on Women- a competitor’s perspective.
By Fiona May

Modern athletics by my definition would be athletics that is practised by both sexes at a high level. Now there is the introduction of events: triple jump, pole vault and hammer throw, athletics for women is more complete and an athlete has a choice in what to specialise in.

“It has been researched that the level of women competing or practising sport in general has increased over the past 20 years but also there has been a decline of women practising sport after the age of 21 years.” This is a general view but it can be said that I have noticed that there has been a small significant decline of athletes competing at national levels. At the international level there has been an increase of women competing in Championships. Not only from Europe and Northern America and parts of Oceania but there has been a surge of athletes from African nations such as Nigeria, Kenya and South Africa and also Asia such as China, Japan and even Sri Lanka. Therefore there has been an increase of women competitors.

For example, at the World Championships in Helsinki 1983 it was recorded that 458 women participated. In Athens, more than 10 years later in 1997 there were 709 participants less than a 50% increase. Thus we can conclude that the number of women athletes has increased slowly, but is this enough?

With the aspect of being an individual sport, the problems that occur are more evident, and the introduction of the events that have been mentioned earlier, there are needs  which should be met in order to encourage and to aid athletes to compete from national to international level into the next millennium.What I have noticed is that there are specific demands at different stages of an athlete starting from a young age.

I have noticed that there tends to be a high dropout level over the period of 16 up to 21 years. I have seen coaches that coach athletes and push them just to get results, not necessarily training for the future. This leads to injury and/or burn-out, where the athlete has nothing left psychologically and physically to continue. Coaches must educate the athlete that it doesn’t matter if one wins or loses and provide encouragement to obtain personal success – not only material success. Female athletes tend to feel alienated when they train and compete and if they are successful it can also lead to jealousy from their peers. The athlete feels that they are abnormal or being too masculine, or the believe that they will develop too many muscles and look like a man. What is needed is family and friends who give these athletes help psychologically, reassurance that it is perfectly normal to have talent, being successful and being feminine at the same time. Also at this point the use of role models are needed for them to look up to.

I know that there are differences between the two sexes that we have to consider but it can be seen to have been exaggerated, they either work too hard or too little. But there shouldn’t be too much difference so that the athlete believes they are limited. The coach should always regard the athlete as an individual regardless of their sex. They must consider the athletes’ strengths and weaknesses for the athlete to mature.

An example would be my experiences of training. I usually trained by myself as there were not many athletes doing the same event. But my coach was convinced that I needed someone to train with. Someone to motivate me. In the end I trained with a male athlete which helped me to improve.

Read more….

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Categories: News

Max’s Road to Recovery (Phase 1 / Week 3 / Day #21)

October 24th, 2010 No comments

Rest

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Categories: Max's Rehab

Max’s Road to Recovery (Phase 1 / Week 3 / Day #20)

October 23rd, 2010 No comments

30min Cardio
15min Active Warm UP
Split Squat 3x10ea/
Lateral Step Up 3x10ea/
Good Mornings 3×10/
Single Leg RDL’s3x10ea/
20min Stretch

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Categories: Max's Rehab