Wednesday 100210 WOD

KB WORKOUT!
3 rondas de:
3 rounds of:
24 hand 2 hand KB Swings
12 One handed KB Thrusters
8 Jumping goblet squats
6 Windmills


Carey's Games from CrossFit Central on Vimeo.

Carey Kepler de CrossFit Central (Houston, TX) tomé tercer lugar en los CrossFit Games 2009 y es un vivo ejemplo de lo que se puede llegar a hacer con CrossFit.

DARE TO BE GREAT

Carey Kepler is a world-class athlete. She was awarded 1st place in the Hells Half Acre southwest qualifier in May 2009. Recently Carey took the "3rd Fittest Woman in the World" title for her 3rd place overall at the 2009 International CrossFit Games - surpassing over 75 nationally ranked female athletes. Carey is a Level II CrossFit Coach, personal trainer, USAT Level 1 Triathlon Coach, Ironman competitor and co-founder of the CrossFit Central gym in Austin, TX. She is passionate about fitness and is certified in Olympic weightlifting, kettlebells and nutrition. Carey specializes in strength development and functional training, and has a BS in Kinesiology from Angelo State University. An athlete all of her life, Carey Kepler has been training in Austin, TX for 11 years, is the mother of two and was named one of Austin's 10 Top fittest people by Austin Fit Magazine.

GET OFF YOUR ASS!

ENDURANCE TRAINING
10x Intervals, 5x's Rest
3+ horas antes de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas: esfuerzo máximo.

Choose ONE of The Following Sports: All out efforts.
Swim/Nadar: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run/Correr: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)