I coached at Buckhead this morning so I went in an hour early to do my workout. Buy In: 10 minutes to find my 1 rep max on Deadlift. RESULTS: 315lbs. (last lift - 285lbs.) NOTES: I lifted by butt a little to activate my hamstring. I completely understand that my shoulder and hips need … Continue reading Deadlifts and 3 rounds of fun
CrossFit
Power Snatch
Cadence and Points
Front Squats and Thrust, Swing, Sprint.
Brad was the trainer today. Warm Up: 400 meter run Dynamics W.O.D.: For Time 12 Dumbbell Thruster 35/25 20 yard out and back 12 Dumbbell Swings 70/55 20 yard out and back 12 Push ups 20 yard out and back 12 Dumbbell Swings 70/55 20 yard out and back 12 Dumbbell Thursters 35/25 Results: 4:36 … Continue reading Front Squats and Thrust, Swing, Sprint.
Burpees, Hand Stand Push Up, and Double Unders
Jimmy was the trainer today Warm Up: 400 meter run Dynamic stretches 10 push ups 10 squats 20 sec hand stand hold 5 push ups 5 squats 10 sec hand stand hold W.O.D.: 5 rounds for time 20 burpees 10 hand stand push ups 30 double unders RESULTS: 21:15 Subbed box hand stand push ups … Continue reading Burpees, Hand Stand Push Up, and Double Unders
Press then KB/DB Snatch
James was the trainer today. Warm Up: 400 Meter run Dynamic Stretches (still sore from GHD and sit ups) W.O.D.:Shoulder Press 3-3-3-3-3-3-3 reps RESULTS: Follow this up with: 3 Rounds of: 10 one arm KB/DB Power Snatches - right Walk max distance w/ KB in overhead position - right 10 one arm KB/DB Power Snatches … Continue reading Press then KB/DB Snatch
Wall balls and pull ups
Ryan B was the trainer today. Never had him before and always am interested in seeing how other people do their warm ups, coach, and motivate. The Warm Up: 400 Meter run Dynamic Stretches 2 Sets of 5 Knees to elbows 10 Burpees 15 Squats 30 Second Hand Stand Hold The WOD: For Time 50 … Continue reading Wall balls and pull ups
Row and Thrusters
Ndyia was the trainer Five rounds for time of: Row 500 meters 45 pound Thrusters, 30 reps Results: 23:20
Pull up strength work
Brad was the trainer Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Work up to your 1RM weighted pull-up. If you don't have a pull up, sub weighted body rows. Spend some time on mobility work. Results: 55 ✓, 70 ✓, 90 ✓, 105 x
SDHP and HSPU
Five rounds for time of: 75/55 pound Sumo deadlift high pull, 21 reps 12 Handstand push-ups Results: 13:26 (Round 1 - 1 ab mat, Round 2 - 2 ab mats, Round 3, 4, and 5 box with 2 ab mats)
Qwigi 