Frank was the coach today. Really nice guy. Warm up: Skip rope Dynamic Went over ground-to-overhead movement and the different methods while focusing on form W.O.D.: Grace For Time: 135/95 pound "ground to overhead" 30 reps. Results: 3:59
Month: July 2011
Helen
"Helen" 3 Rounds for Time of: Run 400 Meters 21 Kettlebell Swings 55/35 12 Pull Ups Results: 12:31
Strength and Lunges
Buy In: Find 1RM Shoulder Press and record it. You'll need it the rest of the month. Cash Out: For time: 400 Meters of Lunge Steps. Trailing knee should kiss the ground for each step. New? Consider scaling to 200 or 300 meters.
Fran
Kyle was the coach today. Warm Up: Skip Rope Dynamic Stretches W.O.D.: "Fran"21-15-9 rep rounds of: Thrusters 95/65 Pull Ups Results: 7:11 minutes
Peachtree Road Race 10k
Began around 9 am at Lenox Mall and finished at Piedmont Park Very crowded and difficult to post a good time. Had to weave in and out of the crowd
Day 2 Level One Certification
Clinics: Kipping Muscle Ups Warm Up: Virutal Helen 400 meter run Kettle Bell Swings Pull ups W.O.D.: Reps - 2 man team Time: 10 minutes > 6 minutes Kettlebell Swings (using dumbells - 30lbs.) Med ball run With 5 push ups at random 130 reps Took test and passed 37/45
Day 1 Level One Certification + Fran
Day 1 of CrossFit Level One Certification at CrossFit East Decatur W.O.D: Fran For Time: 21-15-9 Thruster - 95lbs. Pull Ups Results: 7:14 minutes
Stretngth + Chipper
Stuart was the coach today as I went to the 7am service. Rodney, who does very well, is a guy I enjoy working out with because he motivates me Warm Up: Skipped Rope Dynamic Stretches Buy In: Deadlift Find your 1RM Deadlift and record it. You'll need it for the month of July. RESULTS: 315lbs. … Continue reading Stretngth + Chipper
Qwigi 