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CrossFit Endurance Certification May 15-16
CrossFit and Fearless is proud to host the CrossFit Endurance Certification May 15-16
What is CrossFit Endurance?
The CrossFit Endurance Certification was developed on two fronts, 1. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running. 2. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs.
It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.
Register for the certifcation at the link below:
https://www.regonline.com/EndAustinTXMay2010
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Free Sunday CrossFit Workout
Monthly Event - Last Sunday of every month 10:00AM - 11:00AM (CT) at the Texas Rowing Center on Lady Bird Lake.
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CrossFit and Fearless 6:15 pm w/Joel
Strength and Stamina
For time
row 500 meters
15 Dead lift burpee(95/135)
20 Box jumps
30 K.B. swings
row 500 meters
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On-Ramp with Joel 3/10/10
The Dead Lift, Shoulder press, and Push Press
10, 9, 8, 7,.....1 done!
B.B. Dead lift
B.B. Push press
xtra work=25 m.b. burpees
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CrossFit All Levels w/Kara 3/11/10 @ 7:30am
Rise and shine on this gorgeous Thursday morning!!!
Skill: Deadlift
Workout of the day:
AMRAP 20mins
200m run
5 Deadlifts (225/165)
10 Wall Balls (20/14)
15 GHD Sit ups
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6:00 AM Thursday with Ryan
"16 Minutes"
4 Rounds:
2 minutes on the rower (meters)
2 minutes of OHS (75#/45#)
Alternate between the 2 exercises, record totals for both exercises.
Abs: 100 Straight Leg MB Sit-ups (with partner)
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Crossfit @6:30 with Candy 3/10/10
Our greatest glory is not in never failing, but in rising up every time we fail.
Ralph Waldo Emerson
21-15-9
Box Jumps
KB Press
Tire Slams
Extra:
KB Swing
Tire Taps
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7:15 Wednesday Night Crossfit
WOD:
18-15-12-9-6-3...Done!
Virtual Shoveling (45/25lbs)
Alternating Overhead Step-ups (35/25lbs)
Knees to Elbows
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Crossfit 5:45 w/ Jake
Shoulder Strength...and stability
4 x 1 minute rounds - hand stands against wall
Then....
10,9,8....1
OH press (85/45)
kb swings (24kg/16kg)
Rocket Jumps
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Crossfit Lunch Club @ 12:30 with Candy 3/9/10
3* 5 Deadlift
21-15-9
OH Walking Lunges
Ring Dips
Extra:
Ball Sprint Relays
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Ladies CrossFit w/Kara Wednesday 3/10/10 @7:30am
Working out with HQ today...
10 Rounds
15 Deadlifts (95#)
15 Push ups
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Crossfit with Candy @ 6:15 3/9/10
“Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”
August Wilson
50 Med Ball Cleans
50 Med Ball Slams
400 M Run
Extra:
Sprint Relay *3
Core for 2 mins
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Extra Virgin Coconut Oil
This article discusses the health benefits of a diet rich in coconut oil
Like most people by now, you've probably heard some good press about coconut oil, more specifically extra virgin coconut oil, but your not quite sure what's good about it given the saturated fat content. Well, I'm here to set the record straight and hopefully get you to incorporate this miracle food into your diet.
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On-Ramp with Joel
Squat, Ring Rows, Push up, and Burpee
200 meter run
15-12-9
squat
-burpees
ring rows
-burpees
push ups
-burpees
200 meter run
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6:00 AM Tuesday with Ryan
21-15-9:
Snatch Balance (95#/65#)
Ring Dips
Abs: 50 Russian Twists
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Jamie: 12:54 @ 25#, parallettes
Angie: 12:24 @ 25#, parallettes
Liz: 12:30 @ 25#, parallettes
Megan: 12:34 @ 45#, purple bands
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