Monday, January 21, 2013
2013 January 21
Back Squat, 20 reps at 30# (or other category, if applicable) less than your 5-rep max
then….
Good Mornings, 4 sets of 8 reps
-work up to a moderate load
Core Development:
8 minute alternating tabata:
-abmat situps
-plank hold
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CrossFit Integrity, Charleston, SC
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20 @ 180#, GM – 45, 65, 75, 65
tabata
20 @ 180# GM 45, 65, 85, 85
BS – 20 @ 195 #
GM – 65, 85, 105, 115
BS: 92 x 20.
GM: 55, 60, 65, 70
Tabata
BS @ 95#
GMs @ 55-60-65-70
Tabata
Quick pullup work to attempt 6 unbroken. Got to 5 and had to clean my bloody hand. Will accomplish by end of week!
Back squat @ 155
Good mornings @ 45-65-75-95
Tabata: lowest score – 12 abmats
Back Squats 20 @ 150
Good Mornings all sets @ 65
Tabata: 12 abmats each round
Back Squats: 20@ 285#
Good Morning: 45-45-95-95
Tabata: Plank Holds/Abmats
Back squat @ 170
Good mornings @ 45-65-65-75
BS: 20@90
Good mornings: 35-55-55-55
Tabata
Butterfly work
BS: 20 x 110# (week behind so need to catch up this week)
GM: 55, 65, 70, 70
8 min ab tabata
BS: 20 x 95#
GM: 55, 65, 70, 70
8 min ab tabata
BS: 20×95#
GM: 35, 55, 65, 70
Ab tabata: 13 lowest set of ab mat
Back Squat @ 100#
Good mornings: 45-65-85-95
Abmat/plank hold tabata
Back Squat: 20@115#
Good Mornings: 4×8 (4575-85-95)
Tabata WOD: Averages about 10 sit-ups plus plank
Had a blast in the warmup today….reminded me if my bball days
bs: 190#
gm: >105#
abs
Ultimate Crossfit, Charlotte, NC:
WOD:
10-9-8-7…1
Wallballs, Burpees, 70#KB, Hammer Swings (5 Rope Climbs)
19:39Rx
BS: 20@95#
GM: 35, 55, 65, 70
Back Squats – 20 reps @ 215#
Good Mornings – 4 sets of 8 @ 95#
Tabata