Had a chance to do a WOD at my friend Megan's box in Miami It was the sectional #2 Dead lift
Month: March 2011
BTB45 Results
Before and after pictures I came in runner up in the men and was given $50 back from my entry fee and 1 month membership free!!
Day 38 – CrossFit (TOTAL)
Des was the trainer Warm Up: Skip Rope Dynamics 10 Push ups 10 Squats 10 Kettle bell swings W.O.D. CrossFit Total Back Squat 1RM (135, 205 - failed 245; failed 230) Shoulder Press 1RM (75, 95, 115 - failed 135) Deadlift 1RM (135, 205, 255 - failed at 285) Results: 575 Total pounds
Day 37 – CrossFit (Rx’d)
Jeff was the trainer today. Warm Up: Skip rope - using my speed rope 🙂 Dynamic Stretches Group Warm Up Practiced Power Clean in stages set up bar then 10 burpees W.O.D.: For Time Power clean 95/65 21 reps Run 800 meters Power clean 15 reps Run 800 meters Power clean 9 reps Cleans are … Continue reading Day 37 – CrossFit (Rx’d)
Day 36 – CrossFit (Sunday)
Nate was the trainer today. There was a lot of people this Sunday AM. Warm Up: Skip Rope Dynamic Stretches Practice with Kettle Bell (35lb.) the Sumo Deadlift then High Pull W.O.D.: Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo Dead Lift High Pulls: 95/65 pounds, 21 reps … Continue reading Day 36 – CrossFit (Sunday)
Day 35 – CrossFit
Nathan was the trainer and I worked out with Sung and Andre Wam Up: Skip Rope Dynamic Stretches Buy In: Back Squats 35% of max x 5 reps 45% of max x 5 55% of max x 5 Instead of during the warm up, I practiced squatting using the column. Sung and Nathan pointed out … Continue reading Day 35 – CrossFit
Save 10% at Big Peach Running Co.
This weekend, at Three's Company, I noticed most of the Elite's were wearing Inov-8 shoes and for good reason. Regular running shoes have a higher heal. Inov-8 has the lowest heal height which makes it ideal for CrossFit as well as a very good running shoe. I searched on the internet and went to the … Continue reading Save 10% at Big Peach Running Co.
Day 34 – CrossFit
Zach was the trainer and Stacey trained with us Warm Up: Skip rope Dynamic Stretches 10 Knee to elbow 10 Jumping pull ups 10 Lunges (each leg) 10 Push ups 7 Knee to elbow 7 Jumping pull ups 7 Lunges (each leg) 7 Push ups W.O.D.: 21-15-12-9-6- and 3 rep rounds of: Chest to Bar … Continue reading Day 34 – CrossFit
Day 33 – CrossFit
Stacey was the trainer today. Buy In: Shoulder Press Skip Rope Dynamic Stretches 35% of max x 5 reps - 55lbs. 45% of max x 5 - 65lbs. 55% of max x 5 - 95lbs. Cash Out: 3 rounds for time of: Squat snatch 65 pounds, 1 rep (45lbs.) Overhead squat 65 pounds, 10 … Continue reading Day 33 – CrossFit
Day 32 – CrossFit Part Deaux (Peachtree CrossFit)
Decided to do 2 a days. Of course, I would go hard core on the 1st WOD then go light on the 2nd just for cardio and form purposes. Met Ray the owner of CrossFit Peachtree and he was very nice and asked how Jeff and Melissa were. Warm Up: 800 meter run Stretching with … Continue reading Day 32 – CrossFit Part Deaux (Peachtree CrossFit)
Qwigi 