Top



 



 

The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

« 5/17/12 The Lateral Box Jump & Front Squats | Main | 5/15/12 CrossFit Gymnastics & The Rings »
Thursday
May242012

5/16/12 "Running Cindy" 

DateThursday, May 24, 2012 at 1:03PM

-Written by KC

While in Waimea, CrossFit Visitor Ben works on Overhead Squats.

Workout of the Day

Warm Up:

800 m. Run

Medicine Ball Sit Up Relays

Low and Slow squats at the wall

3 Handstands for quality

Skill: 

Hang Squat Clean & OH Squat

Strength: 

8 min. to work up to a heavy Hang Power Snatch and 3 Overhead Squats

WOD:

“Running Cindy”

AMRAP 20 Min.

400m. Run

Then 3 Rounds of Cindy:

5 Pull Ups

10 Push Ups

15 Squats

*400m Run + 5 Pull Ups + 10 Push Ups + 15 Squats + 5 Pull Ups + 10 Push Ups + 15 Squats + 5 Pull Ups + 10 Push Ups + 15 Squats = 1 ROUND

 

PrintView Printer Friendly Version

EmailEmail Article to Friend