Re: The Barn
Sunday September 9, 2012
Mobility work from foundations and mobilitywod Cindy, 11 rounds Practiced C&J up to 195#. Am going to do some running metcon this afternoon. |
Re: The Barn
Monday September 10, 2012
Mobility work warmup Low bar back squats skill and strength practice Work Capacity Wod 5 rounds of: 10 back squats, 7 burpee box jumps 13:11 |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #7: 9 Forward Rolls, 9 Backward Rolls 12 Rev Wrist Curls @ 10lb. dumbbells 20 Rock Ring Rows, 10 jerk, 75lb. 10 Sumo Deadlift Highpull, 75lbs. 10 Towel Pull-ups, 10 TGU, 20 lb. 5 bouldering routes Skill: MU= 5 total for September HSPU=10 + 5 in Skill= 15 total for September WOD: For time: Run 1600m 150 DU 50 Burpees Run 800m 100 DU 35 Burpees Run 400m 50 DU 20 Burpees 47:37 15 min. Stretching |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #8: BOSU C 5 bouldering routes 5/8 WOD: Front Squat 2-2-2-2-2-2-2 95-115-135-150-160-145-135 15 min. Stretching |
Re: The Barn
Hinckley w/ Rick and Ed; Hinckley Crack area and 3 Bannana routes. Fair to good conditions.
Later: Bike 18 miles with Sandy |
Re: The Barn
Roller- clfs, quads, back/shoulders, hip
WU #9: Rock Ring 10 min. workout 3 laps on Crackboard Skill: MU= 5 total for September HSPU=15 + [B]49 in WOD[/B](all kipping)= 64 total for September WOD: "The Seven" 7 rounds for time of: 7 HSPU 135 lb. Thruster, 7 reps; [B]85 lb.[/B] 7 K-2-E 245 lb. Deadlift, 7 reps; [B]190 lb.[/B] 7 Burpees 7 KBS, 2 pood; [B]1.5 pood[/B] 7 Pull-ups 1:17:36 15 min. Stretching |
Re: The Barn
Monday September 17, 2012
Welcome to the thread Eric. Welcome back Jeff. I am back from the Great White North. rode bike to CTown CrossFit. warmup: 3x: 25 dubs, 10 push ups, 10 PVC OHS 15 minutes to find 1RM snatch: 145 (did it both regular and split) could have gone heavier but ran out of time Then...... (drumroll.......) Helen (Tim, now I understand your moniker for this workout!) 16:40 RX rode my bike home. Norm: The 7 sounds like it reaches the 7th inner ring of HELL!:smiley_ev |
Re: The Barn
Tuesday September 18, 2012
Supervised warmup: pushups, squats, KTE WOD: "Smash" 20 minute cap, 3 rounds, FT 7 squat clean thrusters (125#) 50 dubs 7 burpee box jumps (18") After the 3 rounds, 20 strict pullups. I made 2 rounds plus 7 squat clean thrusters.... |
Re: The Barn
Saturday-Monday, Red River with Ed
Did some Trad for the first time in a long time 5.7 - 5.8 Redpoint (Sport): Lip Service 11.c. Been thinking about this one for a month A variety of other great routes. I followed Ed up the classic "Autumn" at Long's Wall-then the rain hit. JT; "Seven" was brutal, over an hour! |
Re: The Barn
Here is a youtube of the skill ladder for the senior comp in columbus.
[url]http://www.youtube.com/watch?v=X5pgoLR1hKA&feature=g%E2%80%90all%E2%80%90u[/url] |
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