THURSDAY100 squats5 muscle ups75 squats10 muscle ups50 squats15 muscle ups25 squats20 muscle upsPeter 55:20 as Rx'dDan 1:02:40Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.FRIDAYHang power snatch EURO STYLE95 lb Hang Power...
Fight Gone Band
Fight Gone Bad with standing squat band row in place of C2 erg rower.35 db dumbbells subbed for 75 lb barbell on push press.12 pound rubber med ball subbed for 20 lb. dyna ball.Score is rep total of all exercises.Peter-380Dan-370Randy-306Joe-296Tina-228 (45 lb SDLHP/7...
Friday and Saturday-rest and eatSundaySwim 1.2 milesBike 56 milesRun 13.1 milesTime-5:59:16So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more...
WOD 11.6.08
Bench press your bodyweight max repsFollow quickly with Pull Up max reps5 rounds, self applied rest (3-5 minutes)We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good...
WOD:Pull Up x1065 lb Barbell Thrusters x10AMRAP in 20 minutesPeter: 10 roundsDan: 11 rounds + 3 pull upsDan...Three hours later in the pool.CFE WOD3 rounds20 second on 20 seconds off30 seconds on 30 seconds off45 seconds on 45 seconds off60 seconds on 60 seconds offAt...
LL LD Q
Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I'm pretty sure that's a chain reaction that either happens or doesn't. Gladly, it didn't...
Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively.SaturdaySquat135 x5205 x3225 x1235 x1Overhead Press45 x595 x5115 x3125 x3135 x1140 failDeadlift185 x4205 x3245 x2275 fail275 x1285...
A Bunch
Last ThursdayDoormouse Cardio Circuit20 rounds60 seconds work30 seconds rest30 minutes totalEach fifth round burpees (18, 17, 15)Round 20 is 25 BurpeesIn between rounds are open source, meaning get creative.Friday, Saturday, Sunday RESTMondayFilthy FiftyFor time:50...
Tabata Tuesday
High knees ( 16" box shown)20/10 (work/rest)
This week so far…
Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta ParkThis week I have been sticking to the Crossfit protocol for the most part.Monday:75 lb Shoulder Press x21Back Extensions x217 rounds.This hit my lower...