Stacy was the coach today. As always she is a great instructor. She always has a wonderful warm up Warm Up: 150 Jump Rope Singles Dynamic Stretches W.O.D.: For Reps - unbroken, stop if rest longer than 2 seconds Sit ups: 205 Back Extension: 25 Knees to elbows: 11 Air squats: 50 Ring dips: 17 … Continue reading Max reps
Month: January 2012
Jump rope, push ups, lunges
W.O.D.: Time and reps on push ups 2 min jump rope singles 40 Lunge steps Max rep - weighted push ups @ 25% bw - 10 20 Lunges 45/25 Max rep - weighted push ups @ 25% bw - 8 10 Lunges 70/50 Max rep - weighted push ups @ 25% bw - 5 2 … Continue reading Jump rope, push ups, lunges
Rest day
CrossFit Football Cert – Complete
Completed the CrossFit Football cert. This program is very different from the traditional Level 1 CrossFit philosophy. This is very sport specific and focuses on making sure there everything done at the gym translate to the field. All performance based. Raph (www.1441.us) and Ben (www.crossfitfootbal.com) were the leaders for both days and they both have … Continue reading CrossFit Football Cert – Complete
Runs and deadlifts
Came in early to do the WOD because I was coaching at noon. Warm up: Skipped Rope Dynamic Stretches W.O.D.: For Time Run 200 meters Dead lift 275libras Run 400 meters Dead lift 295libras Run 600 meters Dead lift 305 Run 800 meters Dead lift 335 (1 rep max) Results: 17:58 Rx + 20 lb … Continue reading Runs and deadlifts
150 Kettle Bell Swings
Decided to do a quick WOD today and let Stacy come up with the programming. Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 150 kettle bell swings (1.5 poor) Results: 7:58
Tabata this
Warm up: 400 meter run Dynamic Stretches 20 Double unders (unbroken) 10 Lunge steps 10 Knees to elbow 20 Double unders (unbroken) 10 Hand stand push ups (with band) 10 Kettle bell swings W.O.D. Tabata This for res Tabata Row for calories Rest Tabata Squat Rest Tabata Pull Up Rest Tabata Push Up Res Tabata … Continue reading Tabata this
Box jumps, ttb, pull ups
Came in with the kids in the evening W.O.D.: Complete as many rounds as possible in 20 minutes of: 18 Box jumps, 24" box 15 Toes to bar 12 Pull-ups Results: 4 rounds 8 ttb Notes: My hands were very numb afterwards
Muscle ups, push press, and row
Warm up: Skipped Road Dynamic Stretches W.O.D.: For Time 10 muscle ups (did attempts and facilitated muscle ups) 100 push press 75libras 1,000 meter row Results: 13:49 Had to wait for rower, I think it was about 1 minute but I did not deduct it from my time.
Body Fat Test
My diet as of late has not been the best. I hope that with CrossFit and Yoga I have been able to offset some drinking and kryspy creme doughnuts. Here are the results: 15.6% My new goal is 11%-12% It was a very interesting experience. I was in board shorts and went into the back … Continue reading Body Fat Test
Qwigi 