This was an awesome wod. Even though I didn't meet my goal of sub 20 minutes it definitely worked my entire body Warm up: Double unders Dynamic stretches W.O.D.: For time 409 meter run 50 pull ups 400 meter run 50 dips 400 meter run 75 air squats 400 meter run Results: 20:35 Rx
CrossFit
Hspu, dl, du, pinch
Did my own programming today. Warm up: 150 skips Dynamic stretch W.O.D.: 7 rounds for time 5 Hand stand push ups (yy, py3, pp3) 10 Back squats 135lbs 15 Double unders 20 pinch plate steps (15x2, 25x5) Results: 24:38 Notes: did the hspu with colored bands. Back squats were slow to try and get depth, … Continue reading Hspu, dl, du, pinch
Max reps
Stacy was the coach today. As always she is a great instructor. She always has a wonderful warm up Warm Up: 150 Jump Rope Singles Dynamic Stretches W.O.D.: For Reps - unbroken, stop if rest longer than 2 seconds Sit ups: 205 Back Extension: 25 Knees to elbows: 11 Air squats: 50 Ring dips: 17 … Continue reading Max reps
Jump rope, push ups, lunges
W.O.D.: Time and reps on push ups 2 min jump rope singles 40 Lunge steps Max rep - weighted push ups @ 25% bw - 10 20 Lunges 45/25 Max rep - weighted push ups @ 25% bw - 8 10 Lunges 70/50 Max rep - weighted push ups @ 25% bw - 5 2 … Continue reading Jump rope, push ups, lunges
Rest day
CrossFit Football Cert – Complete
Completed the CrossFit Football cert. This program is very different from the traditional Level 1 CrossFit philosophy. This is very sport specific and focuses on making sure there everything done at the gym translate to the field. All performance based. Raph (www.1441.us) and Ben (www.crossfitfootbal.com) were the leaders for both days and they both have … Continue reading CrossFit Football Cert – Complete
Runs and deadlifts
Came in early to do the WOD because I was coaching at noon. Warm up: Skipped Rope Dynamic Stretches W.O.D.: For Time Run 200 meters Dead lift 275libras Run 400 meters Dead lift 295libras Run 600 meters Dead lift 305 Run 800 meters Dead lift 335 (1 rep max) Results: 17:58 Rx + 20 lb … Continue reading Runs and deadlifts
150 Kettle Bell Swings
Decided to do a quick WOD today and let Stacy come up with the programming. Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time 150 kettle bell swings (1.5 poor) Results: 7:58
Tabata this
Warm up: 400 meter run Dynamic Stretches 20 Double unders (unbroken) 10 Lunge steps 10 Knees to elbow 20 Double unders (unbroken) 10 Hand stand push ups (with band) 10 Kettle bell swings W.O.D. Tabata This for res Tabata Row for calories Rest Tabata Squat Rest Tabata Pull Up Rest Tabata Push Up Res Tabata … Continue reading Tabata this
Box jumps, ttb, pull ups
Came in with the kids in the evening W.O.D.: Complete as many rounds as possible in 20 minutes of: 18 Box jumps, 24" box 15 Toes to bar 12 Pull-ups Results: 4 rounds 8 ttb Notes: My hands were very numb afterwards
Qwigi 