James was the coach today Warm up: Skipped rope Dynamic Stretches 5 plate manmakers 10 pull ups 10 push ups 10 overhead squats with pvc W.O.D.: For Time 1,000 meter run 100 push ups 10 squat snatches 135 Results: 17:44 with 20lb weight vest 95lb squat snatches
Month: January 2012
Yoga
Decided to use up the 2 of 6 visits to Atlanta Hot Yoga. Leigh was the instructor and the class lasted nearly 2 hours but well worth it. I did some good stretches. I was going to do the wow today but couldn't. If I am going to double dip CrossFit and Yoga then Yoga … Continue reading Yoga
Pull ups, kbs, and du
James was the trainer today. Warm up: 400 meter run Dynamic Stretches W.O.D.: For Time 5 rounds 20 Pull-ups 30 Kettle bell swings 1.5pood 40 Double unders Results: 25:43 Rx
Rows and runs
I trained at noon so I did the WOD by myself at 11am Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 3 rounds 750 meter row 400 meter run Results: 17:39 Rx plus a 20 pound weight vest
Muscle ups and thrusters
Ben was the trainer today Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 7 muscle ups 21 dumbbell thrusters 35/25 Results: 10:39 - NOT Rx. Did facilitated muscle ups
Rest day
Weighted Ring Rows, Squat Snatches and GHD
Warm up: Skipped Rope Dynamic Stretches 10 air squats 10 push ups 10 sit ups Twice Buy In: Weighted Ring Rows 5 x 70% 5 x 75% Max x 80% Cash Out: Three rounds for time of: 35/25 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35/25 pound Dumbbell squat snatch, 15 … Continue reading Weighted Ring Rows, Squat Snatches and GHD
Clean and Ring HSPU
Warm up: Skipped ropes - double unders Dynamic Stretches W.O.D.: For Time 7 rounds for time 3 cleans (squat), 204/145 4 ring handstand push-ups Results: 8:54 Not Rx Notes: Had to modify both. Did Power cleans at 185lbs. and band HSPU. Used 1 small and 1 double small band
Run and Deadlifts
Coached the noon WOD again so I did this one on my own Warm Up: Skipped rope - practiced double unders Dynamic Stretches W.O.D.: AMRAP 20 minutes 400 meter run 21 deadlifts 155libras Results: 6 rounds with 10 seconds to spare
Bear Complex and Runs
Decided to skip doing Eva today so Zach, Steve, Jaime and I did a workout that Zach came up with Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 5 Rounds Barbell Complex (Clean, Front Squat, Push Press, Back Squat, Push Press = 1) 115/75libras Run 200 meters Results: 28:08 Not Rx (did 95lbs instead) … Continue reading Bear Complex and Runs
Qwigi 