Tuesday 111011 WOD

Mobility work: Coache's choice

 Cool video of the Fittest Woman in the World. She's an amazing athlete, but most of all a beautiful human being. We had a chance to meet her last year at THE GAMES and she's a real sweetheart...and can definitaly kick our asses. 
Free download from the CrossFit Journal.

"I decided I wanted to give CrossFit a chance, and I'm really glad I did," Annie Thorisdottir says. "I think it couldn't have turned out any better. Really happy with it."

Join filmmaker Sevan Matossian as he captures the 2011 Reebok CrossFit Games winner Annie Thorisdottir back at her Iceland box, CrossFit BC Island. She reveals more about herself as an athlete and coach.

Warm-up(Gymnastics WOD)

 For QUALITY
 AMRAP 7 Minutes

• 7 Push Ups 
• 7 Lateral Push Ups 
• 7 Narrow Push Ups 
• 21 Back Ext.

WOD:

4 rounds of:

15 Box Jumps

12 SDHP 95lb/65lb

9 GI Janes (push up, c2b pull up)/ Burpee tuck jumps

ENDURANCE TRAINING

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ hours before or after your Strength and conditioning WOD

Elige UNA de las siguientes disciplinas

Choose ONE of the following sports

Swim: 10 x 75m/y repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio
Bike: 10 x 1 mile repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio
Run: 10 x 400m repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio
C2: 10 x 40 cals repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio