Saturday, February 9, 2013
2013 February 9
As a reminder, the CrossFit For Kelly Fundraiser is today. First heat kicks off at 10:00am!
Prowler Push, 15 sets x 70ft
-rest 1 minute between sets
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CrossFit Integrity, Charleston, SC
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Back Squat 20 x 100#
Worked on OHS
Signed up for the OPEN!!!! yay
Swim 2000m:
Warm Up 600 swim, 400 pull, 200 kick
6×100, first 3 freestyle, last 3 backstroke, negative split each set of 3
200 warm down
20 back squats @ 125# (10# less than previous 5rm)
Did some shoulder stretching
5 sets of: 5 ring push-ups, 3 strict pull-ups
Plank hold set: 1 min on, 1 min rest
50s on 10s rest
40s on 20s rest
30s on 30s rest
40s on 20s rest
50s on 10s rest
1 min on
Bs:2×10@ 110#
Redid Fridays Wod with krista and Jamie:
23 or 24 something? Thanks ladies for carrying me on those du’s and 65# s2o. Glad I could carry my weight on pull-ups!
100 pull-ups, 200 s2o, 300 du’s (singles for me)
Plank hold work 1 min, 50 sec, 40, 30, 40, 50, 1 minutes
A bunch of flutter kicks
Stretching/rolling
10 sets of sprints