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TOPIC: What's your WOD (workout of the day)
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I don't care what the WOD would be, anything in Hawaii would be a fabulous workout!
Today, 10 Degrees, cold, crisp: Warm Up 3 rounds 250M row 10 Back Extensions on GHD 10 KB Swings 1Pd 10 Box Ste ups Strength - Deadlift 3/3/3/3 295/325/345/365 - Woot Woot - 20# PR for 3x! WOD - 3 rounds for time. 15 KB Power Snatch Right w/1 Pd 15 Situps 15 KB Power Snatch Left 2/1 Pd 15 Toes to Bar (toes to donkey kick!) 11:21! |
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Jacksonville FL |
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Walked to Crossfit Oahu (turned out to be 2.66 miles).
worked on handstands (even got a few seconds both feet straight up in the air, not against a wall). 10 rounds: 15 wall ball lateral jumps 10 wall balls (14 lb, 9' target, had to be unbroken or suffer a 10 burpee penalty). 5 HSPU (1 abmat). 21:50 (started feeling 'sick w/flu - hot/feverish' around 2-3rd round but gutted it out, so that is why it took me so long). Rested about 15 min, walked back. Had a bunless bacon cheeseburger w/fried egg & a mimosa for brunch. Walked around some more. Tried to snooze on the beach. Pushing fluids now. I think tomorrow is a rest day. mrs svc |
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Las Vegas NV |
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That's sounds just plain crazy! Plain crazy fun!
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Jacksonville FL |
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Sunday: Caves Workout with Camp Rhino/Bootcamp. We "yoked" up (7 people, 1 wood post & 2 metal pipes with straps to a heavy truck tire behind us, 2-3 people per yoke). Anyway, we dragged that damn tire about 1/2 mile up a street and then another 1/2 mile up & over a hill on a dirt/rock trail. Ugh! Dumped the yoke/tire & did sprints & other way of going up a steep hill (like backwards crab, bunny hop, frog leap). Then a mile of trail jogging. Finished with our yoke dragging the tire back to the parking area. 2 hours total.
Couple hours after that went to the CF Box to do "Crossfit Total". 30 min max/3 tries to max out 1RM for Back squat (got PR with 175 lb), Shoulder Press (tied PR with 95 lb) and Deadlift (PR at 235 lb). Total = 505 lb! Overall a 60 lb PR for the Total. Monday: Walked to visit a box in Honolulu, probably a mile or mile & a half. "Fran" 21-15-9 Thruster 65 lb & pullups. PR 7:20 Walked back to hotel. Between the two days I got only 3 hours sleep on the plane flying out to Hawaii. mrs svc |
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Las Vegas NV |
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PR Day for Front Squat ! Rep Max - 265# - BOOM!
WOD - 50 Reps of "Curtis P" Clean up 75# (95 RX) Do Right lunge Do Left lunge then Push Press Repeat - 16:59 -Ugh! |
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Jacksonville FL |
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1x8 Bench 95 lb 1x8 deadhang pullup 5 lb 2 x 5 Bench 105 lb 2 x 5 deadhang pullup 10 lb 2 x 3 Bench 110 lb 2 x 3 deadhang pullup 15 lb (rest ~60s between every movement)
Metcon: 9 muscle ups (toes on teh floor to help the transition) 50 jumping split jump (in lunge position jump up and land with opposite leg in front) 30 wall balls 14 lb to 10' height 7 MU 40 JSJ 20 WB 5 MU 30 JSJ 10 WB 15:06 |
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Las Vegas NV |
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Team Wod day at traveling Box
1st duo - Partner carry down and back with 65# bar, one hand carry 1st duo - 100 Double Unders (we did 300 Singles) 2nd duo - Partner carry down and back with 65# bar, one hand carry 2nd duo - 100 Double Unders (they did doubles) Full Team - split up: 100 Barbell Burpees 100 Toes to Bar (I did my donkey kicks) 100 Thrusters w/65# Then: 1st duo - Partner carry down and back with 95# bar, one hand carry 1st duo - 100 Double Unders (we did 300 Singles) 2nd duo - Partner carry down and back with 95# bar, one hand carry 2nd duo - 100 Double Unders (they did doubles) Then Rope Climb practice with my sister - competition on the 2nd! |
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Jacksonville FL |
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Filthy Fifty - For time!
50 Box jumps 24" - (I do step ups) 50 Jumping Pull-ups 50 KB Swings 1pood 50 Walking Lunges 50 Knees to Elbows (I do crunches) 50 Push press 45# 50 Back Ext/Supermans 50 Wall Balls 20# to 10' 50 Burpees 50 Double Unders (I did 150 Single unders) 36:25 Last time done was in Late April, only did 40 of each time of 34:24 So for the math wizards (which I am not, so check my math) I did 25% more work (100 more reps) in only 6% more time! I feel pretty dang good about that! (but right now I'd love an ice bath, full body massage, Happy ending and bed!) |
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Jacksonville FL |
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10 mile run
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Sparta TN |
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Today's workout is Les Mills Combat Power HIIT 1 and then Stretch and Strength.
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West Sacramento CA |
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117 to 126 of 193
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TOPIC: What's your WOD (workout of the day)
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