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TOPIC: We would like to see a show of hands who are
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Today. Started at 6a.
400m row, 15 russian KB swings, 15 airsquats. Strength 10-10-10-5-5-5 reps for Power Snatch. Suppose to start with 50% 1RM. Did 45-50-55-60-65-70 lb. Metcon: 3 rds 400m run, 20 Toes-2-Bar, 10 Squat Cleans 95 lb (man those were heavy). 20:30 Then at 8:30a jogged 4.5 miles to breakfast (47 min). Massage today at 1p. (my day off b/c I worked this past weekend). |
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Las Vegas NV |
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(850 post)
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Warm up:
3 rounds: 10 KB swings 1.5pood 10 Air squats 10 Sit ups 10 back extensions WOD This was new tonight (new for me) A new Hero! "ADRIAN" 7 Rounds of: 3 forward rolls (my head is all scrapped up now!) 5 wall climbs (partially scaled, climbed up, not to total vertical, but feeling better about future handstand pushups) 7 Toes to Bars (toes to air...LOL, but my kipping continues to improve) 9 Box jumps (30" - I bailed after 1 round to 24", I've got the shin damage to prove it!) 25:36 |
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Amherst OH |
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(2271 post)
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Good work SVC!
Had an awesome warmup of Walking Lunges, Bear Crawls, High Knees and Squat broad jumps - 50ft ea 3x Deadlift 3/3/3/3 20x - 255/275/295/315(only 1x!) 195 20x (grip strength still issue with straight grip! Tried wrapping my thumb, ouch!) WOD "Running Jackie" 4 laps run (940m) 50 Thrusters 45# rx 30 Pull-ups (Red/Red) - 14:34 Steak Night at local pub with box gang. Salad, 12oz NY strip and steamed veggies! Fuel to make you feel good! |
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Amherst OH |
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(2271 post)
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Suppose to go back tonight for Snatch clinic.
----------------------- Bwah ha ha ha .... I love the snatch clinics! ;-)' LOL |
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Amherst OH |
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(2271 post)
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Strength: Back Squat 10-10-10-5-5-5 reps with 85-90-95-100-105-110 lbs.
WOD: 4 ind rds 1 min wall ball 14 lb to 9-10' mark, 10 push jerks 95lb, then max rep supine ring rows. Score # wall balls + # ring rows. 33, 28, 31, 30 Arms very fatigued. Suppose to go back tonight for Snatch clinic. |
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Las Vegas NV |
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(850 post)
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MASSAGE! I like the sounds of that one! Hmmmm, massage on a Sunday? *rubbing chin
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Amherst OH |
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(2271 post)
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I'd co-sign that....active rest days like yoga, walking/easy hike, mobility, MASSAGE!! LOL!
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Las Vegas NV |
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Tomorrow is next rest day. I mapped out some mileage in the neighborhood. I may do a short run tomorrow (mile or two with walking) if the weather cooperates.
The father of the two guys that own our box has been into Crossfit for about seven years. We were talking the other day about the importance of rest days. It's a struggle for me now, I know I need the rest, but am antsy to do something. He suggested I look into some yoga or do some basic stretching as part of my rest days. He's way smarter than I am so we'll see...LOL |
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Amherst OH |
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(2271 post)
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Yup, Pushups cause my Cindy's to be less than stellar. My best full Cindy is still under 12 rounds. My air squats are stellar, though. LOL!
When I finally got my first DU, it was single, single, double, single, single, double, etc. My best ever was 52 DU in a row. But it's been a long time since I've been able to string that many together (dunno why I "lost" them). I'm good with 10-20 right now. Today was 5.4 mile jog (slow, just wanted to stay consistent) so it took me 1:06. Work on speed with shorter distances during the week. When is your next rest day? |
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Las Vegas NV |
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Saturday AM WOD - "Cindy Interrupted"
3 rounds, 5:00 AMRAP 3:00 rest between rounds 5 Pull ups (R/R) 10 Push Ups (mostly full, snake last round) 15 Squats 3+9/3+3/3+2 Push ups were my nemesis.... Nice big meat omelet with fruit after with Box mates. No Hash Browns/No Toast. |
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Amherst OH |
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(2271 post)
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Start
141 to 150 of 230
End
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TOPIC: We would like to see a show of hands who are
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