Summer Program

Welcome to the 2011 Summer Dryland Program. Below will be a general warm up will do daily before each workout. There will be a daily post with that day's WOD (workout of the day). You'll notice past workouts currently listed.
Please create a username and password and post comments, results and questions related to that day's WOD.
good luck and see you in the Fall!

Wednesday, July 14, 2010

please consider getting a jump rope that we can make the appropriate length for you. They are around $10-$15. HERE is a link for MuscleDriver. They have a variety of ropes. I suggest the Ultra Speed Cable Jump Rope or the Championship Freestyle Jump Rope.

Many of you have inquired about supplements. Therefore, Elite CrossFit has teamed up with Advocare to provide our athletes with the best supplements on the market. As most of you know, we recommend a multivitamin, an antioxidant and Omegas. Advocare supplements are guaranteed to of the purist of ingredients and have been tested by Informed-Choice to ensure the comply with NCAA rules. you can find out much more HERE about these performance enhancing supplements.

wod
bench press
3-3-3-3-3

20 min amrap:
800m run
20 pull ups
Posted by at

4 comments:

  1. SpaldingJuly 14, 2010 at 8:01 AM

    4 rounds a little past the 400 mark on the fifth. I could do the pull ups easy maybe 30 to 45 seconds if that. bench i did 135 straight through.

    ReplyDelete
  2. markrubinJuly 14, 2010 at 4:21 PM

    i did 4 rounds. boy was it hot outside in az.

    I had no equipment for bench.

    ReplyDelete
  3. Lesley MJuly 14, 2010 at 8:48 PM

    3 rounds plus 400m of 4th.

    ReplyDelete
  4. SeanzieJuly 15, 2010 at 6:08 AM

    Bench- 155-165-175-185-195

    i got in 4 rounds plus about 200 m run. I don't know why but I think pulls ups and running are a terrible combo, especially with rings.

    ReplyDelete

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UIW Swimming and Diving

Welcome to the UIW Swimming and Diving Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to swimming and diving. There will be form time to time WOD that have nothing to do with swimming and diving directly but will improve your strength, stability and balance in other areas that in the end, will make you better at your event. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count. Good luck!!!

Warm Up

Your warm up will be nearly same everyday. Keep an eye out for changes.Your choice of (Run 1mile, Bike 4 miles, Row 1500m)
3 Sets of:
30 Superman
20 Scorpion Kicks
20 Sit Ups
20 Lying Leg Kicks

3 sets of:
15 Push Ups
15 V Ups