Brad was the coach today. Warm up: Jump rope (power jumps) Dynamic Stretching W.O.D.: Minute one: 1 Deadlift 225/155 Minute two: 2 Deadlifts Minute three: 3 Deadlifts........ for as long as you are able to continue. Score is the # of minutes that you were able to stay in. Once you fail, take the following … Continue reading Progressive Deadlifts
Kickboxing and 2k Row
Did the 10am kickboxing class at Knuckle Up Fitness. Philip, the South African, was the trainer today. Late in the evening I did a 2K for for time and form Results: 7:39
Ahhhh… Eva!!
This is a very difficult WOD to do after doing "Murph" the previous day. Des was the trainer WOD: For Time - 5 rounds 800 meter run 30 Kettle bell swings (2pood) 30 Pull ups Results: 43:08 minutes 4 rounds only and used 35lb kettlebell
Memorial Day Murph at CrossFit HD
Met Sung, Dre and company at CrossFit HD to do Murph!!! For Time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Broke it un into Cindy 20 times (5 pull ups, 10 push ups, 15 squats) Results: 48:08
2k row for time (benchmark)
Decided to start training to improve my 2k row time. Results: 8:06
AMRAP C2B + Plank
DES was the coach today Warm up: 500 m row - 1:42 Dynamic stretches We did some interesting and cool things with a medicine ball 10 Clean 10 Thruster 5 Wall throw catch each side 5 Tosses W.O.D.: 15 min AMRAP 15 Chest to Bar Pull Ups 30 Seconds of Plank Hold No noodle back … Continue reading AMRAP C2B + Plank
Strength + HSPU, KTE, DB Cleans
Des was the coach today Warm up: Skip Rope Dynamics Group Warm up Flip from back to 10 plank elbows Run to wall 10 Frog jumps Flip from back to 10 plank elbows Run to wall _____ G I Jane (burpee pull ups) x 10 WOD: Buy In: Weighted Pull-Ups 75% x 3 - 10lbs. … Continue reading Strength + HSPU, KTE, DB Cleans
CrossFit HD
Sung was the coach and we began with some stretching and form on the squats. WOD: As many rounds as possible in 12 minutes of: 9 Bench Presses BW or %BW - (115lbs) 15 Thrusters 95/75 lbs - (75lbs.) 21 Dumbbell Rows 35/25 lbs - (35lbs.) Results: 3 rounds plus 9 bench presses + 2 … Continue reading CrossFit HD
Karen
Zach was the coach today. Warmed up with a 400 meter row then dynamics. Went over form and technique as wells as some great advice about approaching Karen. 150 wall balls 20lb Results: 11:15
Get you Pull Up by Men’s Health and Muscle and Fitness Magazines
I subscribe to Men's Health, Men's Journal, Men's Fitness and most recently Muscle & Fitness because some of the articles are truly interesting and helpful. I came upon the following and thought I would share them From Muscle & Fitness (this is an advertisement for bands but thought it would be useful) From Men's … Continue reading Get you Pull Up by Men’s Health and Muscle and Fitness Magazines
Qwigi 