Went in and saw Jeff and told him today was the day!! Pic and video coming soon....
CrossFit
Strength, Seven & Seven
Jeff was the coach today at the noon Warm Up: Skip Rope Dynamic Stretching Buy In: Overhead Lunge Steps 70% x 3 80% x 3 90% x Max Reps Worked on finding the one rep max - 135lbs. W.O.D.: Cash Out: Seven rounds for time of: 7 Wallball shots, 20/15 pound ball 7 Pull-ups Result: 4:28
Run, Back Ext, Sit-ups, Run
Went to the 7am Buckhead WOD. It had rained the night before so it was nice and cool. Warm Up: Skipped Rope Dynamic Stretches 10 push ups 10 sit ups 10 back extensions 10 squats W.O.D. For Time Run 1 mile 100 Ab Mat Sit-ups 100 Back extensions Run 1 mile Mix and match back … Continue reading Run, Back Ext, Sit-ups, Run
Strength + Progressive Pull-Ups
Went to the Noon class and Kyle was the trainer. Warm up: Skip rope Dynamic Stretches Buy In: Thruster 70% x 3 (135lbs.) 80% x 3 (145lbs.) 90% x Max Reps (155lbs. x 2) W.O.D.: Cash Out: Minute 1: 1 Pull Up Minute 2: 2 Pull Ups Minute 3: 3 Pull Ups........ continue as long … Continue reading Strength + Progressive Pull-Ups
Sprints
Went to the 7am class because I didn't want to run in the heat of the day. Warm Up: Skip Rope Dynamic Stretches W.O.D.: Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds If you don't have a 100M stretch straight on, do a 50 up and back. Results: 18 18 … Continue reading Sprints
Strenth + Muscle Up, DL, and Lunges
Warm Up: Skip Rope Dynamic Stretches Buy In: Hang Power Snatch 70% x 3 (95lbs.) 80% x 3 (125lbs.) 90% x Max Reps (125lbs. x 1) W.O.D.: Cash Out: Three rounds for time of: 7 Muscle-ups (2:1 facilitated) 225/155 pound Deadlift, 15 reps Walking Lunge, 30 steps Results: 14:05 minutes Notes: practiced the muscle up with … Continue reading Strenth + Muscle Up, DL, and Lunges
WOD in Murphreesboro, TN
I love visiting other boxes. When I went to Bonnaroo I was able to visit a box in Murphreesboro. Very cool people, they didn't have a shirt I could buy and I should have bought the hat. W.O.D.: 5 Rounds for time 5 x Front Squats (145lbs.) 10 x Push ups (competition - hands off … Continue reading WOD in Murphreesboro, TN
Progressive Deadlifts
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
Qwigi 