March 2012
83 posts
1 tag
got flexibility?
WOD for time (20 min max): 21-15-9 of
Turkish get-ups 45/30 (25 lb)
Sotts press at 45lb (20 lb)
Time: 19:58
meant to post this yesterday, but i ended up drinking too much and falling asleep before i could do so.. (if it sounds familiar, it’s because it is. haha) wow this workout blew out my shoulders so badly! at least we started with the TGUs because after the first 21 reps of...
“Training is principally an act of faith. An athlete must believe in its...”
– -Neal Bascomb, ‘The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It’
Never let up and you’ll always be better than your best.
(via eatsleepsweat)
Why I love Crossfit more than the gym →
drewdesouza:
I’ve been going to my local Crossfit box, or gym called SaskPro since last October and I have to say it’s probably been one of the best choices I’ve made in my life, hands down.
There’s a few reasons why I think Crossfit is better than a regular gym membership.
1. Ease - All exercises…
my feelings exactly!
1 tag
soo meaty
Warm-up
Tabata burpee pullups (3)
Lift
Bench Press - 5RM (95)
Training - 2 Rounds each, for total reps
2 min. Ring Rows (knees bent)
2 min. DB Snatch 70/45 (35)
Total: 76
benched 100 today! okay it was only 2 reps but still.. 95 used to be my one rep max, and now I can do 5?! whaaaat.. also, burpee pullups… suck so hard.
1 tag
go the distance
Lift
Single leg squat, 3 sets as heavy as possible, 8 reps per leg (75 lbs)
Partner WOD - 15 min max
Partner completes 15 burpees, then switches to bike
Total score is miles traveled on bike
Total: 4.96 miles
this one was a burner… definitely going to feel it tomorrow. also, i sweat so much that it was getting in my eyes and stinging them as i pedaled for my life on that stupid bike....
1 tag
tuesday triplet
12 min AMRAP
8 dips (scaled to 4 dips)
16 abmat plate ups 45/25
32 double-unders
Total: 3 rounds
Ca$h out - max L sit or knee tuck (i did the knee tuck: 1 minute, 0:23)
tried to be less of a spastic psycho on the double unders, and as a result, did better! i was stringing 5-6 of them together at my peak. worked on trying to get a kip with the dips but i got kind of confused with the timing...
“We all make mistakes, have struggles, and even regret things in our past. But...”
– Steve Maraboli, Life, the Truth, and Being Free
“There is nothing noble in being superior to your fellow man; true nobility is...”
– Ernest Hemingway
“Every worthwhile accomplishment has a price tag attached to it. The question is...”
– John C. Maxwell
“Scars are but evidence of life,” Coquette said. “Evidence of choices to be...”
– Marcia Lynn McClure
“Sometimes we have thoughts that even we don’t understand. Thoughts that aren’t...”
– Jay Asher
1 tag
playing outside
4 rounds for time:
200m run
10 hand release pushups
20 jumping lunges
200m run
10 squat thrusts
20 KBS 55/35
ahh more running.. the bane of my existence. good thing it wasn’t very hot outside. temp was perfect. grass was covered with goose poop though, which made the hand release pushups not so fun. KBS went smoother than i thought they would. went unbroken every time. yay for getting...
1 tag
partner DU/row
Partner WOD - for time and total # of DUs (15 min max)
2500m row alternating every 250m
while partner does as many double-unders as possible
nice recovery day post CF Open WOD #5. sure, i hate rowing and lots of lashes from the stupid speed rope, but at least it didn’t involve any squat type movements or anything involving my lats, haha
Total: 13:42 and 300 DUs, Rx (yay!)
1 tag
CF Open WOD #5
Complete as many reps as possible in 7 minutes of:
3,3 - 6,6 - 9,9 - etc.
Thrusters 100/65
Chest to bar pull-ups
RX, BABY!! first time EVER doing Rx chest to bar pull-ups without the band! so crazy. i was perfectly ready to go in and do them on the band today, but just decided that i would give the chest to bar a shot now that i had the strength to do a few deadhangs. to my utter surprise, i...
1 tag
wonder wall wednesday
For time:
0.5 mile run
20 hand stand pushups (2 abmats)
1 mile bike
10 wall walks
0.5 mile run
10 hand stand pushups
1 mile bike
5 wall walks
Ca$h out
3 x 15 reverse hypers
was scared to go work out today but i figured i could always just scale back if my legs didn’t feel good. surprisingly my legs felt great, but my feet are still killing me. also wasn’t happy to see that...
“Instead of saying “I don’t have time” try saying “it’s not a priority,” and see...”
– Wall Street Journal Article on being busy
2 tags
“And no matter what anybody says about grief and about time healing all wounds,...”
– Tiffanie DeBartolo
1 tag
CF Open WOD #4
12 min AMRAP
150 wall balls 20/14 (10’ target for men, 9’ for women)
90 double unders
30 muscle ups
Total reps: 131
FFFFFFFUUUUUUU wall balls.. my newest nemesis. even with a 9’ target which i thought would be easier since we usually use the 10’ target for wall balls during regular workouts, i still felt like crap after about 100. started doing 15, then sets of 10,...
1 tag
the junkyard
Squat snatch skill work
WOD - “The Junkyard,” 20 min time limit
30 wall balls 20/14
5 rounds of: 5 squat snatch 95/65, 10 chest to bar pull-ups
30 burpees
so i’m retarded and can’t keep track of my rounds… did an extra round of 5 squat snatch and 10 pull-ups, ugh. only finished 8 burpees by the time the 20 min limit buzzer went off. used 55 lbs for the squat...
“I believe that we are who we choose to be. Nobody’s going to come and save you,...”
– Unknown
1 tag
squat cleans + doubles
Skill
Squat clean technique
WOD (20 min time limit)
10-8-6-4-2 Squat cleans 135/95
20-30-40-50-60 Double unders
needed to undo some of the damage from this weekend. binge eating + drinking = no bueno. back felt better today, but still felt a little painful whenever i try to bend over and pick something off the ground. used 85 lbs for the squat clean, definitely got better at getting down into...
