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bike 15 mile to box
WU 2x20 GHD backextensions 10 windshield wipers 5 windshield wipers Team WOD 3 teams of 4 each row 400K 300 pullup 400 pushup 500 squat row 2K bike 15 mile back m/55/178 CrossFitChesterton |
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6/26/10 :crutch00:
AM Row 1500 - 6:32.1 5 rounds 30 12" step ups (Use 2 PVC pipes for support) 20 KB Russian swings, 1 pood 13:10 4 x 100m walk w/out crutches on 1 min rest - 1:53, 1:45, 1:39, 1:23 (Smokin' !) PM xBike 30 min Home PT exercises 1/4 Angie (25 - pull ups, push ups, 90 degree air squats, sit ups- Not for time) |
Re: Over 50 Crossfitters Sign In
[I][B]100627 SUNDAY
ZZZZZZZZZZZZZZZZzzzzzzzzzz..........[/B][/I] [B]REST DAY TODAY![/B] |
Re: Over 50 Crossfitters Sign In
6-27-10
WOD 1: AMRAP 20 minutes: 15 deadlifts, 185 lbs 15 pull-ups [B]9 rounds, +15+12[/B] (tried to complete 10 rounds, but did pull-ups in sets of 3 last round, no grip left) Rest 3 + hours, then WOD 2: run 5 x 1 k (1:30pm 101 deg) 1 @ 70 % time [B]5:26[/B] rest 3:37 1 @ 80% time [B]5:08[/B] rest 4:10 1 @ 90% time [B]5:00[/B] rest 4:51 1 @ 100% time [B]4:29[/B] rest 4:01 1 @ 60% time [B]5:53[/B] |
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6/27/10
AM Indian Club drills KB drills 1 arm KB swings L/R (25#) - 3/10 Press 45x10 65x10 95x8 135x3x5 DB Hang Clean L/R (30#) 3x10 Kroc Rows L/R (65#) 1x20 Walk 8 x 100m w/ no crutches on 1 min. rest :run: (1:33, 1:30, 1:28. 1:25, 1:25, 1:23, 1:22, 1:20) PM 30 min xbike Home PT exercises :crutch00: |
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[quote=Terry Dickman;803246][I][B].....6-27-10.......run 5 x 1 k (1:30pm 101 deg)[/B][/I][/quote]
That had to be uncomfortable as ........ Was down in Modesto today running errands, so felt the heat. [B]John W., [/B]How's the hip feeling? Looks like your workouts are going great! |
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6/26 Workout
Kaboa session. [url]http://www.robkaman.info/[/url] [url]http://www.youtube.com/watch?v=rVAGdrC5Pa0[/url] (Both WFS) Awesome stress relief! 6/28 WOD 3 Rounds for Time of 20 Right Arm DB Thrusters 20 Push Ups 20 Left Arm DB Thrusters 20 Push Ups 19:03 @ 35# dumbell. Don't kid yourself, this is tougher than it looks. My goal was perfect chest to deck pushups, and I got damn close. Really pleased with my good form throughout the WOD. Arms totally fried. First set of DB thrusters was 20 straight, but they soon devolved to 5 and even 4 at a time. Spent a lot of energy picking up and racking the DB after dropping for rest. Pushups devolved to 1 at a time about halfway through the WOD, but I really wanted to keep them perfect. Worked with Augie and exchanged stories of being frat boys at UCLA in the 1980's. The Claw |
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06.26-28:
Worked in the mornings at hunting lease, Sat., Sun., and today: carrying 50 lb. sacks of corn and salt blocks about 1/4-1/2 mile at a time, climbing trees, etc. The work in the trees is the most exhausting. Very taxing on the lats, traps and biceps. 06.28.10: Month 4, De-Load week, Wendler 5/3/1, Dead Lift Day Full Body Stretch DL 5x135 5x170 5x205 |
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[B]06.27.2010-Sunday - REST DAY[/B]
AM: 30 Burpees 15# Vest [B]06.28.2010-Monday[/B] AM: 30 Burpees 15# Vest PM: Warmup: Jumprope (insane, I can no longer do single unders), step & stretch, step & up, lunge & twist, empty coat, floor dusters, shoulder mobility, OHS PVC drill - foam roll, trigger point & stretching [B]WOD Tabata Mash-up:[/B] hang clean - 115# (75#) bottom to bottom squats [B]207 Rx[/B] Boy the squats were burners! [B]The finisher:[/B] row max meters in 3 minutes [B]741[/B] Can def do better, gotta push to the max & stop thinking I cant breathe!;) [B] Strength: Strict Press 3x5@75%[/B] Did this with 65#, still think its too smooth and easy, need to retest 1RM 3x10 Bent Row 65# 3x10 Dumbbell Row 15# each side 2x10 Protraction 15# 2x10 Retraction 15# 3x10 V raise (traps) on Swiss ball 10# |
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[B]WU:[/B]
3x10 Air squats Sit ups Pull ups (Kipping!) [B]WOD:[/B] 5 RFT 5 115# Front squats 10 kneeling of the 24" Box AKA "Stinkbugs" 5:54! Beat one of the Animals in our box! :pepper: This means I've got to up the weight and/or change the scaling on the HSPUs! BTW, Steve, love the new picture! |
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