Thursday, January 26, 2012
2012 January 25
Take 15 minutes to work on handstand holds, handstand pushups, handstand walks, etc
then….
4 rounds for time:
21box jumps (24in/19in)
14 kettlebell swings (53lb/35lb)
7 front squats (155lb/100lb)
Core Development:
25 flutter kicks (4-count)
25 reverse abmat crunches
2 minute plank hold (cumulative)
25 Responses
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Trying to take a week off and rest my multiple aching parts is getting increasingly difficult when I see WODs I really want to do. Like today’s, for example!!!! >O
Damn, that baby does a better pushup than I do…guess I really do need Crossfit!
Well this baby is obviously not Colin’s…
13:06 Rx. Curse you box jumps! Awesome.
Took my first steps today! (about three steps)
WOD: 9:15 Rx … Took too many breaks, Kevin caught me sippin water before my last set of FS!
14:13 I think, 26# kbs, 60# fs (got to work on cleans)
Thanks, Marco and L for the handstand help!
Flutter kicks, reverse crunches, and last to come down on the plank holds.
L almost got me, though!!!
WOD: 11:33, 85# on front squats
Carman, Carman, Carman…Congrats on ur 3:30 straight plank hold:-)
Thank you for the handstand help, Marco & Carman!
9:48 Rx Awesome work 9am! Thanks, Nick!
WOD-9:40 Rx + everything After.
Had some decent handstand walks.
Good Job 9am!!!
WOD- 13:08…85# FS, sooooo scaled up to 53# KBS to make up for my weak sauce on the FS.
Ab stuff afterwards….. plus 40 GHDs
11:43RX
300 abs
3 miles sick schwinn bike
14:31 135#
Abs
still trying to rest my knee and shoulders, so..
leisurely 5,000m row @ 20:21
5 x 20 GHDs
4 x 25 GHD med ball twists w/ 14#er
28 HSPU
12-10-6
Handstand walks
WOD
9:45 Rx
25/25/2min plank hold
Untimed
10 bench press 135
11 strict ring dips
10 bp
8 rd
10 bp
7 rd
10 bp
6 rd
10 bp
6 rd
11:36Rx
7:37 rx
25 flutter kick
25 reverse crunch
2 min plank
26 burpee box jumps for Aaron-2:30 (def left the tampon in for the burpees lol)
Handstand push up work.
WOD 11:53 RX
Great time at 4!
If anyone is interested, Trader Joes in Mt. P just started stocking virgin coconut oil. I have yet to open it to sample quality, but at $5.99 for 16 oz, it is a steal!
11:36 Rx
25 flutter kicks (4-count)
25 reverse abmat crunches
2 minute plank hold (cumulative)
20:33rx
Power snatch work
95#, 135#, 155#
Wod: 7:52 rx
Tabata
Ghd sit ups and hip ex
Yoga. I highly recommend attending on Thursday nights
Row 1200m
Row 500m
Power Snatch work
5 sets of 3, using 95lb
3 sets of 3, using 135lb
3 sets of 3, using 155lb
2 sets of 3, using 165lb
3 sets of 3, using 135lb
WOD…. 5:59 Rx
8 minute alternating tabata:
-GHD situps
-GHD hip extensions
OMMRC…. 63,398 meters
CrossFit Integrity, Charleston, SC
Rowed some more …
Some warm up, some steady pace, some low rating rowing.
Mixed in sets of 10 Wall Balls between 250m Sprints.
6000m today
OMMRC: 52,000m
Getting better at handstands but need more work.
8:01 WOD Rx… My back was BURNING!
Core Development and then 26 Burpee Box Jumps (THANKS BETH!)
Thank you to everyone for the birthday wishes, it was awesome to have that personal touch today; it’s just another reason why CROSSFIT DOMINATES GLOBO GYM.
7:40Rx
MU work
GHD ball throws w vanny
Ab work
26 burpee box jumps for aarons bday
Hatch squat Week 10 Complete
13:05 rx.. Handstand work
Core work all unbroken..
26 burpee box jumps