The purpose of this blog is to post and share my workout results with my coach, Steve Esqueda, co-owner of Crossfit Bako (and also, my son!) He takes the time to develop weekly programs for me that accomodate my schedule and the equipment I have available to me at home.

To learn more about Crossfit Bako, go to http://elitefitnessbako.blogspot.com/


Thursday, February 11, 2010

WOD 1 "Elizabeth"

Okay Pops, so here's what we're going to do, I'm going to post 3 WODs to be done in order. Whether it's 3 on 1 off, 2 on 1 off, or every other day. The key is to just do them in order. So, here we go:

WOD #1

"Elizabeth"
For time:
21-15-9
Power Clean (from the ground, caught in 3/4 squat)
Dips

Video - http://www.cathletics.com/exercises/videos/powerClean.mov

Scale dips as neccasary. Elizabeth should be around an 8-10 min. WOD. Use 45-65lbs. for the Cleans...
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