KettleWorx Total Body Fitness

CrossFit Workout 4/30/2009

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6877de970c-pi style=display: inline;img alt=Greekstyle class=at-xid-6a00e00986beda883301156f6877de970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301156f6877de970c-500wi //a /pbr /divA little midnight excursion for a couple of quot;The Greeksquot; #0160;Christina and Stephanie. Cocktails anyone?#0160;/divbr /diva href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705eafae970b-pi onclick=window.open(this.href,#39;_blank#39;,#39;scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39;); return false style=float: left;img alt=Bradlmu class=at-xid-6a00e00986beda88330115705eafae970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330115705eafae970b-120pi style=margin: 0px 5px 5px 0px; title=Bradlmu //a /divdivLook out world- B-rad finally gets that Muscle Up. #0160;Way to stay with it Bo Diddley. #0160;/divbr /br /br /br /br /br /divspan style=font-weight: bold;WOD 4/30/2009:#0160;/span/divbr /divDeadlift 1-1-1-1-1-1-1/divbr /divWork up to your 1 rep max. #0160;If you have a previous max recorded, start at 80% of that. Don#39;t get too greedy and work up in digestible bites. #0160; Make sure you get a good 2 minutes rest between attempts. #0160;After all sets are complete- work on this skill: #0160;Double Unders. #0160;/divbr /divHere is a tricky little drill for you to try while you are resting between sets. #0160;1) Lift your right foot off the ground and make clockwise circles with it. #0160;2) While you are making the clockwise circles- take your right index finger and draw the number 6 in the air out in front of you. #0160;Bet you can#39;t do it without changing the direction of your foot. #0160;/divpbr / object height=300 width=400param name=allowfullscreen value=true /param name=allowscriptaccess value=always /param name=movie value=http://vimeo.com/moogaloop.swf?clip_id=4388043amp;server=vimeo.comamp;show_title=1amp;show_byline=1amp;show_portrait=0amp;color=amp;fullscreen=1 /embed allowfullscreen=true allowscriptaccess=always height=300 src=http://vimeo.com/moogaloop.swf?clip_id=4388043amp;server=vimeo.comamp;show_title=1amp;show_byline=1amp;show_portrait=0amp;color=amp;fullscreen=1 type=application/x-shockwave-flash width=400 //objectbr /a href=http://vimeo.com/4388043Buick Burpees/a from a href=http://vimeo.com/user606158BTB CrossFit/a on a href=http://vimeo.comVimeo/a. /pbr /divBTB Sponsored Race: 5/16/2009 at 8:00 AM GenerRACEtions 5k. #0160;Inaugural running of this race in Grant Park. #0160;As with all BTB sponsored races, we will be there at the end with refreshments. #0160;Also, any current client who wins their age group or places top 3 overall will win their next month of training on us. #0160;The race is being run to benefit two charities- Senior Citizens Services- Meals on Wheels and Rainbows. #0160;For race registration info and more about the charities- a href=http://www.geneRACEtion.org target=_blankspan style=font-weight: bold;GO HERE/span/aspan style=font-weight: bold;./span #0160; /div
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