|
Post by Deft on Jul 30, 2007 8:10:11 GMT -5
7/30/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD 400m run (but after 2 rounds we moved it up to 600meters) 12 kb snatch 12 knees to elbows
5 rounds 16:33
med ball work ring l-holds
|
|
|
Post by Deft on Aug 1, 2007 7:29:13 GMT -5
8/1/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
21-15-9 thrusters 95lbs (new PR on the weight for this) pull ups
time 5:25
ran 2 miles
|
|
|
Post by Deft on Aug 3, 2007 7:31:46 GMT -5
8/2/07 1hr gymnastics first time back in the class worked vaults, FF, aerial, bhs, wall flip I tweaked my ankle failry badly though. I am hobbling today....
|
|
|
Post by Deft on Aug 3, 2007 7:32:11 GMT -5
8/3/07 Shoulder press 75lbs 5x10 DB press 45lbs (each arm) 10x5 couldn't do much cause of my ankle
|
|
|
Post by Deft on Aug 3, 2007 16:08:30 GMT -5
8/3/07
while at work I have done 2 sets of 25 hanging knee raises and 10 handstand push ups and handstand holds.
|
|
|
Post by Deft on Aug 6, 2007 11:31:03 GMT -5
8/3/07
set up my home made gymnastic rings outside. I did 4x25 ring push ups 4x25 hanging knee raises
|
|
|
Post by Deft on Aug 6, 2007 11:37:34 GMT -5
8/6/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
fitness acessment: max push up in 1 min.--67 max sit up in 1 min.-- 37 400meter run for time -- 1.00 tabata squat-- 20 in 20 seconds (lowest round)
WOD:
25 situps 25 ring dips 25 supermans 25 wall ball 25 lunges 25 pull ups 25 squats 25 push ups
time 4:43
|
|
|
Post by Deft on Aug 6, 2007 15:20:48 GMT -5
I did 8 pull ups while holding a 20lb med ball with my legs. I could probably do more with a 20lb weight vest being as it was hard to keep the ball held while trying to kip, let alone the weight of the thing.
|
|
|
Post by Deft on Aug 7, 2007 13:03:35 GMT -5
8/6/07
1 hr gymnastics
worked: wallflips bhs ff a mix of vaults precisions muscle ups
|
|
|
Post by Deft on Aug 8, 2007 9:19:34 GMT -5
8/8/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
90lb shoulder press 12-10-8 <-----lifts in each set (3 sets total) 90lb push press 10-8-10 90lb push jerk10 8-10-8
box jumps 30-28-26
3x5 - 20 yd sprints
floor wipers holding 90lbs 15-10
|
|
|
Post by Deft on Aug 10, 2007 11:12:05 GMT -5
8/9/07
1hr yardwork in the heat 30 min swimming 30 min walk
|
|
|
Post by Deft on Aug 10, 2007 11:14:36 GMT -5
8/10/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
"Helen"
400meter run 21 Kettlebell swings 12 pull ups
time: 9:36
Dai2 did this with me today. Props to him for getting a CrossFit sweat on the day before the 300 Challenge!
|
|
|
Post by Deft on Aug 13, 2007 8:53:01 GMT -5
8/11/07
300 Challenge
25 pull ups 50 deadlifts 50 push ups 50 box jumps 50 floor wipers 50 kb clean and press 25 pull ups
time 16:32
|
|
|
Post by Deft on Aug 13, 2007 8:53:53 GMT -5
8/12/07
1hr hooping
30min acroyoga
30min poi
15min power risers
|
|
|
Post by Deft on Aug 13, 2007 8:55:30 GMT -5
8/13/07
5 ring dips 10 ab rollers 15 lunges
as many rounds in 20 minutes: 12 rounds completed
(I was and still am VERY sore from the 300 so I took it very easy today. I shouldn't have worked out at all....)
|
|
|
Post by Deft on Aug 15, 2007 9:20:48 GMT -5
8/14/07
push press at 95lbs 10-12-10-12
|
|
|
Post by Deft on Aug 15, 2007 9:39:52 GMT -5
8/15/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
went for a run around .80 of a mile
WOD: overhead squat 85lbs pull ups
10-9-8-7-6-5-4-3-2-1
stretch out
|
|
|
Post by Deft on Aug 17, 2007 8:11:06 GMT -5
8/16/07
1hr gymnastics
I worked on front flips, muscle ups, wall flips, vaults, precisions, and handstands
|
|
|
Post by Deft on Aug 17, 2007 8:13:39 GMT -5
8/17/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD:
bar bell clean 95lbs renegade rows 25lbs for each arm med ball slam 14lbs sprawls
21-15-9
time 11:18
10 push press 85lbs
|
|
|
Post by Deft on Aug 20, 2007 8:18:02 GMT -5
8/18/07
3hr Olympic Weightlifitng Seminar
we focused on the barbell clean, snatch, push press, push jerk, hang clean, and kettlebell work.
|
|