Day 13 – CrossFit (woohoo)

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Jeff (owner) was the trainer and we began by a slight rearrangeing of things (moving GHD machines outside).

Warm Up:

  • 400 meter jog
  • Dynamic Stretches

PART 2: He told the guys to get a 55 kettle bell and 25 dumbbell (little did I know I grabbed a 70lb kettle bell – I am an idiot)

  • 10 Goblet Squats (with kettle bell – stupid 70 pounder)
  • 10 kettle bell swings (not happening with the 70 pounder; just 2 reps and dropped to 35 lb)
  • 10 knees to elbow
  • 10 push press (with dumbbell)
  • 10 shoulder press (with dumbbell)

Yea… the 70lbs was way too much (I was wondering why Kyle looked at me funny and Jeff smiled and said, “…big boy weight!”). Trust me, I was not trying to impress anyone.

W.O.D.: For Time

  • 400 meter
  • 30 sit ups (ghd)
  • 30 back extensions (ghd)
  • 400 meter
  • 25 sit ups (ghd)
  • 25 back extensions (ghd)
  • 400 meter
  • 20 sit ups (ghd)
  • 20 back extensions (ghd)

Not sure what was RX, ab mats or GHD?

Results:

  1. Kyle (started 2 minutes later) 9:16
  2. Jeff (ab mat) 10:58
  3. Ru (me doing GHD) 11:24

88 thoughts on “Day 13 – CrossFit (woohoo)”

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