Thursday, January 31, 2013
2013 January 30
The movement for the 5:00pm Skill Workshop today is — Handstand Hold (against wall and free standing)
Back Squat, 20 reps at 15# (or other category, if applicable) less than your 5-rep max
OR….
Back Squat, 2 sets of 10 reps at 15# (or other category, if applicable) less than your 5-rep max
then….
Dumbbell Renegade Rows, 4 sets of 8 reps (each arm, alternating – 16 total)
Core Development:
8 minute alternating tabata:
-bicycle, with elbow to opposite knee
-abmat situps
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CrossFit Integrity, Charleston, SC
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20 @ 195# (on the way to 225#)
DRR – 4 sets of 8 @ 25#
Tabata
BS 20 @175
DRR 25#
bs: 205# x 20
drr: 35#
BS: 20@ 300#
DRR: 4×8@ 25, 35, 50, 50#
Tabata
From a MO hotel room with my lil cuz:
4 min tabata: flutter kicks, plank hold
2 min rest
4 min tabata: pushups, bicycle crunches
2 min rest
2 min cumulative plank hold
BS 20@ 90 #
DRR 25 lbs
Tabata
wod from yesterday 16:02 (75 lbs)
Thanks BK and Will for staying a few minutes late so I could finish:)
AM
Swim 2600m long course
- warm up: 600 swim, 400 pull, 200 kick
- 10×100 your choice, odd drill, even distance per stroke
- 400 cool down
155
Pull-ups
Tabata
25 then 45 for the rest. Push-ups in between.
BS 20 @ 130#
DRR 25#
Tabata
at Crossfit 5 flags in Pensacola, FL
Hatch W9D2:
Back Squat
1×5: 225
3×5: 260
Front Squat
4×5: 195
drr: 4×8 40lbs
Then benchmark wod Nicole: 93Rx
20 AMRAP
400m run
max reps pull ups
Tabata
alternating ab mat sit ups and flutter kicks
PM
20 back squats @ 120#
DRR @ 25#
Tabata, abmat sit-ups/bicycle, but should have scaled to flutter kicks since I wasn’t making the interval
Handstand Hold Work
BS: 20 @ 125# (still a week behind)
Tabata: 8 min alternating BIIIIICYCLE and sit ups!
Snatch and Power Clean Work
BS 170×20. Thanks Evan for counting!!!
Yesterday’s wod 17:15Rx
RR all at 25#. Did 1/2 of set 2 with 45#
Tabata
Great work 630pm!!!! Awesome job everyone on the Backsquats program! One week left!
Handstand Hold Work
BS: 2 sets of 10 @ 195#
Tabata: 8 min
Back Squats: 20 @ 125#
WOD: DRR @ 25#
Tabata: bicycles and abmats ouuuuuuuuch!
* had a blast today
BS: (20) x 180lbs
WOD: 45lbs
BS 20@ 220# still 3 weeks behind
DDR 2@ 25 lb, 2@ 45 lb
Bs at 115# (I’m still 40# below my 5 rm;/)
DDR: 4sets of 16 25#
8 min tabata ouch!
Back Squats: 3×8 @ 85#
WOD: DRR @ 25, 30, 35, 35#
Bs at 75lbs
DDR 25lbs