Caoched this morning at BTB Ponce - this is my regular schedule now (6am, 7am, 8am, and 9am) I was late arriving to the gym this morning. Got up at 5:50am but arrived at 6:08 from Buckhead. (ran a couple of lights) When I arrived, Dennis had let them in which was great and they … Continue reading 20 min AMRAP (squat cleans and dips)
CrossFit
20 min Row
Took today off and decided to row for 20 minutes for distance Results: 4,711 meters (had a couple of interruptions)
Heavy Fran
Coached this morning, while Michele shadowed me, at BTB Chamblee the 9am and 10am, no one came to the 11am/Open House so Michele and I did the WOD. Warm Up: 400 meter run Dynamic Stretches 10 med ball cleans 10 push ups 10 med ball jumps 10 over head squats 10 wall balls 10 lunges … Continue reading Heavy Fran
Run and max effort
James was the trainer Warm Up: Skip Rope Dynamic Stretches Hill run 10 push ups 10 squats Hill run Hill run Perform the following 4 rounds, with exactly 1 minute of rest between each round. Run 400 Meters or Bike 800 Meters then for the remainder of the 5 minutes, max rep Deadlifts 155/115 Run … Continue reading Run and max effort
Wall ball shots and muscle ups
Went to Chamblee to do the WOD Kristy was the trainer Warm Up: 400 meter run Buy In: Using 95% of your 1RM, you'll attempt 5 single cleans resting 60 seconds between attempts. Results: 165lbs Cash Out: Four rounds for time of: 25 Wall Balls 20/15 7 Muscle Ups Result: 16:40 Not Rx Notes: Tried … Continue reading Wall ball shots and muscle ups
Heavy push ups and body rows
Steve Walker was the coach today - I think this is the first time I'd been in a class he's coached. Did my usual 10 push up warm up before a muscle up (second attempt). Warm Up: Skip rope Dynamic Stretches 3 Rounds: Sprint parking lot 10 push ups 10 pull ups 10 squats … Continue reading Heavy push ups and body rows
Row and Power Snatches
Performed a muscle up on the first try today. Brad was the trainer: Warm Up: 400 meter run Dynamic Stretches 10 Wall balls 10 Push ups 5 Double wall balls 5 Plate burpees 10 Wall balls Buy In: Using 95% of your 1RM, you'll attempt 5 single Thrusters resting 60 seconds between each attempt. Results: … Continue reading Row and Power Snatches
Fran – Clean and Jerk
Warm up: 400 meter run Dynamic Stretches 10 Hand release push ups 25 Bear crawl 10 V ups 10 Back extensions 20 sec handstand holds W.O.D.: 21-15 and 9 reps of 135/95 pound Clean and Jerk Pull-ups Results: 11:45
Benchmark: Helen
Slightly warmed up with 10 push ups then did a Muscle Up on my second attempt (again.... I don't think I commit on the first try) James was the trainer today. Warmed up: Skipped Rope Dynamic Stretches "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Results: 22:14 Notes: Need … Continue reading Benchmark: Helen
Strength and Wall Ball Burpees
Before I began the WOD I performed a muscle up on my 2nd attempt Brad M was the coach today. I was ready to tackle the WOD but was worried it was gonna take me a lot longer than most. I still have issues with my knee and try to do full range of motion. … Continue reading Strength and Wall Ball Burpees
Qwigi 