Thursday, August 9, 2012
2012 August 8
Hollow Body Rock, 3 sets of 20 seconds
Arch Body Rock, 3 sets of 20 seconds
Ring Pushups (using hollow body), 4 sets of 8-12 reps (scale as needed)
Ring Dip holds (at top, using hollow body), 3 sets of 10-20 seconds (scale/spot as neeeded)
Ring Dip holds (at bottom), 3 sets of 10-20 seconds
then….
For time:
10-9-8-7-6-5-4-3-2-1
power clean (135lb/95lb)
pullups (sub ring rows)
Core Development:
75 abmat situps
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CrossFit Integrity, Charleston, SC
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6:16 Rx
Gymnastics Core work
13:37 – 95#
Skill Development: Ring Pushups @ Knees, Ring Holds Top & Bottom w/spotter
WOD 13:40 started at #95, moved to #65 w/ ring rowd
***worn out & tight lower back
13:37 Rx.
First PU workout with all butterfly pull-ups PR.
12:30rx
8:33 Rx
11:17 #65
11:47 65#/rr
7 mins flat Rx
WOD: 9:48 Rx
75 abmats w/ 35# kettlebell overhead
Gymnastic work
WOD: 18 or 19-something RX! Rough day today, but felt good to rx. Blood, sweat , and tears kind of workout. Thanks heather, jonathan, courtney and everyone for the support!
Gymnastics work
Did yesterday’s WOD: 40
75 Abmat situps
11:39 #55 lbs
75 ab mats
75 Abmat situps
Gymnastics holds
WOD
7:13 Rx
9:58Rx
3 sets of 2 Cast Wall Walks
3 sets of 10 Hanging Hollow Body Swings
1 set of 10 muscle up transitions work
WOD 12:36
10-9-8-7 (2 reps of the 7) @135
7 (5 remaining reps)-6-5-4-3-2-1 @ 95
75 Abmat
Great work by all today and congrats to all who Rx’d!!
5:28 Rx
CrossFit Integrity, Charleston, SC
Rings are not my favorite.
WOD 11:40
11 @ 95# then rest @ 85#, RR
Great job everyone! Catherine you rocked this! Way to work hard and get that Rx!!!
Gymnastics on Thursday.
Wod on Saturday 8:18 Rx
10:37rx
9:27 Rx