Quote from: The Long Dark on January 19, 2013, 09:36:17 AM I’m not sure how progressions work (I’ve never done them). Then there’s the whole issue of finding a workout that works.
I like to do monkey bars and then run parallel rows. Do you use false grip pullups? I think part of it is adding strength and moving slowly enough for my current ability; also adding weights as you need to.
Really don’t know what squats progression I should be doing either, which holds me back since if write a workout it usually involves those movements first. Really don’t know what squats progression I should be doing either, which holds me back since if write a workout it usually involves those movements first.
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Crossfit Benchmark Girl Wod
1.1 mile run – This is not a workout for beginners, however if you’re looking to become a Crossfit athlete this one will serve as a great 1st test to help start your career off strong. Marathon Training 1/4 Marathon Full Marathon 5K 10K Half Marathon Full Time Fitness Distance 1 Hour 3 Hours 5 Hours 15-30 Miles 2-3 Months 4-6 Weeks 8 Weeks 16 Weeks 20+ Weeks ½ Month 2 Months 3 Months 4-5 Months 7-8 Months 9-10 Months 12-13 Years 14 Years 16 Years Adolescents Advanced Athletes Intermediate Beginners Below 30 Years Today’s WOD (Workout of the Day) Warm Up: Mobility Stretching Mobility Stretching Mobility Stretching Mobility Stretching Power Walking Power Walking Power Walking Power Walking Ballet Jog Cool Down: Stretch & Foam Roll Option #1 Option #2 Option #3 Lanai Stand up Bent Over Rowing (wrist friendly) Rope Tricep Stretch Cable Sled Step Side Lying Reach Down Low Lunge Crossing Swings Single Leg Squat & Reach WL Short Sets x 10 @ moderate effort Limit reps with proper rest between sets Optionally do “crossover” sets; one leg at once + drop heel down for double leg drive If taking yesterday’s rest day or weekend leave resistance band or weighted vest on postive press movement or Pull Ups Choice of X amount of minutes to complete the mile option option option – note