PrimalPerformance

Human Nature Running Wild

The New RunAmoc running moccasin

September 29, 2010 Posted by | Videos | Leave a comment

WOD September 29, 2010

Warm Up

Joint Mobility

KB Swings Russian

Indigenous Squats

Bear Crawl

WOD

5 Rounds For Time

20 Sit Ups

10 Deadlifts @ light weight (note: deadlifts are purposed for a speed effort in this workout)

Cool Down

Long slow walk and yoga

September 29, 2010 Posted by | Fairway | Leave a comment

True To My Nature: MovNat

September 27, 2010 Posted by | Videos | Leave a comment

Fairway Girls WOD September 27, 2010

Warm Up

Joint Mobility

Hindu Pushups

Pull Ups

Lunges

WOD

3 Rds

Run 800m (full LAP of the street)

Rest 2:00 minutes

Cool Down

Deep Breathing and Yoga

September 27, 2010 Posted by | Fairway | Leave a comment

Fairway Girls WOD September 22, 2010

Warm Up

Medball fun

Step Ups

Push Ups

WOD

4 Rds

Run 650m As Fast As Possible

Rest on the Walk back to starting position + 20 seconds

September 22, 2010 Posted by | Fairway | Leave a comment

Fairway Girls WOD September 20, 2010

Warm Up

Joint Mobility

Push Ups

Pull practice

Indigenous Squats

WOD

For Total Working Time:

21 DB Thrusters

9 Sumo Deadlift High Pulls

Run 200m

Rest exactly 90 seconds

15 DB Thrusters

15 Sumo Deadlift High Pulls

Rest exactly 90 seconds

9 DB Thrusters

21 Sumo Deadlift High Pulls

Cool Down

Yoga and Deep Breathing

September 20, 2010 Posted by | Fairway | Leave a comment

Fairway Girls WOD September 17, 2010

Warm Up

400m walk with weight

Samson Stretch

10 sit ups

10 Overhead Squats with broomstick

10 standing back ext

5 pull ups

WOD

4 Rds For Time

Sled Push/Pull (60m)

20 Burpees

NOTE: 16 Minute Cut Off

Cool Down

Yoga

September 17, 2010 Posted by | Fairway | Leave a comment

Fairway Girls WOD September 15, 2010

Warm Up

Run to the end of the street and back

10 modified handstand push ups

10 v-ups

3 pull ups and hold for 4/1000s at the top in the highest position before coming down

WOD

Strength Day

Front Squat 5×5

1 arm Over Head DB press 5×3 (heavy/ 80%+)

Note: Perform Front Squat first then follow immediately with 1A OHDBP. Rest as needed between rounds to insure quality lifts.

September 15, 2010 Posted by | Fairway | Leave a comment

Crossfit: World Class Fitness in 100 Words

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.

■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.

■ Regularly learn and play new sports.

September 15, 2010 Posted by | Uncategorized, Videos | Leave a comment

Fairway Girls WOD September 13, 2010

Warm Up:

Light Stretching

2 rounds of Cindy (5 pull ups 10 push ups 15 squats)

WOD

“HELEN” (modified)

Three rounds for time:
Run 400 meters (scale = 80 meter sprint)
Kettlebell X 21 swings @ 45/25
12 Pull-ups

18 Minute Cut Off

Cool Down

Yoga

September 13, 2010 Posted by | Fairway | 1 Comment