Thursday, August 2, 2012
2012 August 1
Check out CrossFit Gymnastics post for today!
Hollow Body Rock, 3 sets of 20 seconds
Arch Body Rock, 3 sets of 20 seconds
Beat Swings, 4 sets of 15 reps
then….
Deadlift, 5-5-5-5-5 reps
Core Development:
50 GHD situps
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CrossFit Integrity, Charleston, SC
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Gymnastics work.
DL 5 x 5 … 135-185-225-225-245
Nice pic on the gymnastics website. Looking forward to the videos.
Deadlifts
274-315-365-400(1)-370(4)-315
50 GHDs
Deadlift-225-315-405-455-225
Set of 455 -3 unbroken, 2 singles
95-105-115-125-135
100 wall balls 14#
50 overhead squat 65#
Missed class so did a WOD at home.
10 Rounds:
Run 400
10 Push Ups
22 minutes
DL – 95 —> 120
50 5# GHDs.
Yoga @ noon
Gymnastics work
DL:115-145-165-175-185
50 abmats
A litle Du practice- thanks Lynn for letting use your rope!
Couple of handstand holds on wall since I can finally get up!
1 or 1.5 minutes of plank holds while Chrissy ran
21 burpees and 33 air squats with Chrissy. Great job for finishing yesterday’s wod!
gymnastics work
DL: 185 225 275 295(F 3/2), 275
50 ghds
gymnastics work -
DL: 95-115-135-150-160
50 GHDs
1 mile run 5:42
immediately into the Filthy Fifty 24:59*
*could not perform the DUs at the end due to shoulder pain
gymnastics work
DL: 185-225-275-295-315
50 ghds- I need to work on the relaxed knee to flexed knee.
3×20 sec hollow rocks
3×20 sec arch rocks
4×15 beat swings
5×5 Deadlifts
225-275-315-365-405(2)
Correction to previous post
Missed class so did a WOD at home.
10 Rounds:
Run 200
10 Push Ups
22 minutes
…felt like 400
gymnastics
DL-140-160-190-205-225
Gymnastics
DL 135# > 275#
50GHD
My son, Calvin…
Gymnastics
DL 95# > 155#
20 GHD 30 Abmats
Thanks Nick
Mark and Alex, WOW!