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6/17 WOD
4 rounds for reps of: 3:00 to complete 400m run followed by AMRAP no pushup burpees in remaining time 30sec rest 1:00 AMRAP Wall Balls 30sec rest 1:00 AMRAP Renegade Rows 3:00 Rest 216 reps. Pleased that my rep count stayed consistent or improved each round: 52-54-54-56. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14422077356/[/url] Claw |
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Tuesday June 17th, 2014
Mobility warmup, incorporated ankle mobility to the routine. Will be adding cervical and upper thoracic spine after the meet. Snatch practice up to 66kg (opener in Toronto will be 67kg) C&J practice up to 85kg (opener will be 100kg) Dialing it down on the road to Toronto. |
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6/15
WU: Row 1km; halos 25, 35 X20; walking lunges X2X20 yds Workout: 3 RFT KB swings 35# X30 reps Deadlifts 75# X10 reps 5:52 Cash out: Row 600m; pull-ups X6; KB press 35# X2X10/ side Working back in easy so as not to injure anything after two weeks of no exercise other than cycling and walking. 6/16 Row 3km easy Was going to do intervals but absolutely no gas after the second interval so just turned it into an easy row. 6/17 Easy ride on bike trainer 25:00 Woke up feeling very tired and my heart rate variability app score was the lowest I've ever registered. Might be time for a rest day or two if the score doesn't recover a bit tomorrow. |
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nice work as usual guys
last nite 1 rm floor press w/ 3 sets 5/8" chains 140lbs 3 x 10 ring rows 3 x 8 d bell bench 45lbs 4 x 20 exteranl rotation single red band 3 x 8 wide grip mega row no rest right into 3 x 20 one arm row 25 lbs |
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Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto Snatch practice up to 150#. C&J practice up to 185#. Just taking it easy, trying to visualize the lifts, visualize the event, get in the moment. Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. I thought about it, and I am reminded of how I felt in the days leading up to Ironman. Ironman was a ridiculous challenge that I set out for myself about 10 years ago. On the days leading up to the event my main feeling was "I earned the right to stand on the starting line with everyone else, and I am mentally prepared for whatever happens, a DNF, coming last, finishing in the pack, finishing on the podium. I feel substantially the same way today. I earned the right to be on that lifting platform. I trained and competed in the sanctioned meets and hit the Pan Am qualifying weight on a double PR day in Miami. On Saturday night maybe I'll go 0 for 6, maybe I'll hit a few lifts and finish in the middle, and maybe I'll have a great night and win. I'm okay with all three of those outcomes. A lot of sacrifice has gone into this. I've been rock climbing maybe 2 times this year (instead of twice a week), have golfed three times (instead of twice a week), have crossfitted maybe 3-4 times (instead of 4 times a week), and haven't seen friends or family members in too long to remember. Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel. |
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Real KICKASS guys!
[B]WU: @ the Base Globo:[/B] 500m Row (@ 1:55/500) 100+ SUs 10 Leg Swings (each leg, both directions) 10 Air Squats 10 Push Ups 30 Sit Ups DU Practice (I was shown up by this young lady who blasted them out) 10 45# Presses 10 45# OHS [B]WOD:[/B] ‘ZEMBIEC’ 5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John. 38:51 [I]A hero WOD with it's special suck... Did the Back Squats in subsets of 6-7. The Burpee (Yay! Burpees) Pull Ups weren't as bad as I thought. The runs were terrible I ended doing them at basically a fast walk. I needed to lean like [URL="http://www.tabatatimes.com/ready-to-run-faster-practice-falling/"]the Tabata Times article on running/[/URL]. It took me between 7-8 minutes per round, most of it in the runs. I told one of the gals at work what I was going to do. She said, "You don't have to do it!" But I'm glad I did! [/I] |
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[QUOTE=JT Kalnay;1234410]Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto (snip) Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. (snip) Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.[/QUOTE] JT - You always say it so well. I wish I had 100th of your skill in writing. Good luck and give 'em hell. |
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@Alden, thanks.
I suppose publishing 34 novels, 2 textbooks, and 4 rock climbing guides may have sharpened whatever talent I have. [url]http://www.jtkalnay.com/[/url] Thursday June 19, 2014 Rest Day 50 hours until opening lift at Pan Ams... Naturally something in my upper back is barking today!:shrug: |
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Good Luck JT!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg swings (both sides, both directions) 10 Air Squats 10 Push Ups 30 AbMat Sit Ups 10 Burpees (Yay! Burpees!!) 10 45# Presses 10 45# OHS [B]WOD:[/B] 10 115# Cleans 20 24"Box Jumps 250m Row 5:03 [I]This was 1 round of a 20 min AMRAP. Unfortunately, I had 2 Meetings and not enough time to do the AMRAP. (I've got to learn not to let work interfere with CrossFit!) The cleans were easy. The box jumps, not so much. I tried to do the row with 25 + hard pulls, which helped.[/I] |
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6/19 WOD
A. Deadlift with 2sec pause 1" off ground, 2sec pause at knees, 2sec pause at mid thigh = 1 rep, 8 reps, rest 90sec b/t reps 185-205-205-225-245-275-275 Coach Emlynn noticed I tended to raise my hips before my shoulders when moving to knees. Worked on locking that in so I stayed at 275. B. EMOTM, 10:00 odd - ring muscle ups (pick a rep scheme and hold it) even - Strict HSPU (pick a rep scheme and hold it) Muscle ups not happening today so I did 5 strict pull ups (4th and 5th reps got a little iffy toward end) and 5 HSPU’s (HSPU’s went easy to one pad so 4th round I did 4 without pad and then a couple without pad and a couple with pad at end). + AMRAP 7:00 10 Burpees 20 MB V-Twists 30 Air squats 3 rounds + 47 (13 burpees from my target which was 4 rounds). A little too much wine last night so I slept through 6 a.m. but then decided to try 12:30. Good call since I had a private with Emlynn! Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14275476280/[/url] Claw |
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great work as usual guys
JT hope all went well for you this weekend fridays mega bow bar back squat w/2 sets 5/8" chain 282 3 x 8 sumo dead lift 225 reverse hyper 3 x 15 banded squat walk....3 rounds 2 minute on 1 minute off woke up saturday a.m. and could hardly move i think because of the squat walk....streched....started to feel better yesterday hike up under the sea to sky gondolla... [url]www.seatoskygondola.com[/url] (wfs) 900 meters of elevation gain 3 k.m. total length traveled....was quite the hike but very worth while.....and we saved $30 by not having to pay for the ride up.:D |
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[QUOTE=Cliff Miller;1234709]great work as usual guys
...banded squat walk....3 rounds 2 minute on 1 minute off woke up saturday a.m. and could hardly move i think because of the squat walk....streched....started to feel better yesterday hike up under the sea to sky gondolla... [url]www.seatoskygondola.com[/url] (wfs) 900 meters of elevation gain 3 k.m. total length traveled....was quite the hike but very worth while.....and we saved $30 by not having to pay for the ride up.:D[/QUOTE] I felt your pain Cliff last week!!! Awesome hike!! [B]WU:[/B] 400m run 100+ SUs 10 Leg Swings (each leg, both directions) 10 Air Squats 10 Push Ups 10 Pull Ups 30 AbMat sit ups 10 Burpees (Yay! Burpees!!) 10 45# Presses 10 45# OHS 4 DUs [B]WOD:[/B] 5-5-5-5-5 Back Squats 135# (5), 185# (5), 205# (5), 225# (5), 245# (5) 5-5-5-5-5 DL 135# (5), 225# (5), 275# (5), 315# (5), 245# (5) |
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JT - Hope you had a successful meet.
6/23 WU: Row 1km; halos 25, 35 X20; pull-ups 10, 8, 2, 5, 5; KB press 35 X10/ 45 X2X10; push-ups X3X10; KB rows 45 X3X10 Workout: Deadlifts 85X50 reps 2:29 Cashout: Row 600m |
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mega bow bar 2 a 16" box squat w/average bands
2 x 12 minutes otm 207 lbs 6RM dbell press 60lbs ext. rotation 4 x 20 close grip bench 4 boards 3 x 20 105lbs flat bench mag row wide 3 x 8 70 lbs seated mag row narrow 100 reps 70 lbs |
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Friday June 20, 2014
Drove to Toronto, got in some stretching and a few light lifts. Saturday June 21, 2014 Won gold medal in Master's Pan Am Weigthlifting, age group 50-54, weight class 105kg+. Snatch; 67, 72, 77k C&J: 100, 106, missed at 113kg (one white light, two red lights) New PR of 183kg total Here's a link to the gold medal winning c&j. If you watch all the way to the end you can tell I'm kinda sorta excited to have won. [url]http://www.youtube.com/watch?v=O_7f270U4B8[/url] Here's a link to the official results. [url]http://www.mastersweightlifting.org/results/2014pam/men.pdf[/url] Monday June 23, 2014 Went fishing, vegetated. Tuesday June 24, 2014 Drove from Belleville, Ontario, Canada to Cleveland, Ohio. Will be back in the box tomorrow. |
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JT, Congrats!! Awesomeness!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg Swings (Each leg, both directions) 10 Air Squats 10 Push Ups 10 Chin Ups 30 AbMat Sit Ups 10 Burpees (Yay! Burpees!!) 10 45# presses 10 45# OHS [B]WOD:[/B] 2 Rounds: 10 135# Front Squats 15 HSPUs 20 Pull Ups 10:24 [I]A DNF!! :ranting2: I hate cutting WODs short for a work meeting... I did the 1st round Front Squats straight. But, I needed to split the HSPUs in two subsets. (I did them with belly to the wall.) I did the Pull Ups in split subsets. At least my shoulder didn't feel that bad! [/I] |
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JT - Congratulations. Awesome results!
6/24 Bike trainer. 30:00 easy spin Cashout: 20 minutes in the cervical traction device. :censored: |
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WHOOOOO HOOOOOO:pepper::pepper: way to go JT
last nite at the box almost killed me 6 rounds 1 minute of each row for calories 20lb wall ball airdine rest i lost track of the number of reps after my second set of airdines. all i know is that i was spanked a couple of hours later even after a good dinner and a dog walk........ |
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Wednesday June 25, 2014
Icarus flew too close to the sun and the wax in his wings melted and he fell to to earth and died. For me, like Icarus, the return to earth was sudden and painful. In the middle of 2013 I decided I would go to Peru in the spring of 2014 and hike the high Andes and I decided to focus on Olympic weight lifting. These decisions controlled my training for the past 6-8 months. The mountain hiking training consisted of lots of long slow walking up and down hills and stairs and lots of walking lunges and box step ups. The Olympic lifting training included lots of deadlifts, front squats, back squats, overhead squats, presses, push presses, jerks, snatches, and clean and jerks. Occasionally I would do 10 burpees or 15 wall ball shots or sets of 5 pullups or twenty double unders. Today I went "back to the box", where, quite fittingly, Karen was the WOD. (I used to have a fixation on Karen) We did a "warmup" that consisted of 3 rounds of 200m run (I fast walked or shuffled), 10 medicine ball cleans (these were trivially easy) and 30 second handstand hold against the wall (very easy). Then we did Karen. (Actually, the WOD was Karen, 5 minutes rest, Annie). I started Karen. I did 40 wall balls in 3:38 and then my thighs seized up and I couldn't move my legs for about ten minutes. My heart and lungs were fine and every other muscle was fine but my legs simply would not move. I guess long slow walking and heavy singles are great for mountain hiking and winning Olympic lifting competitions but they don't do much for Karen. After twenty minutes I was able to move, so I did 50 single unders and 50 double unders and then thought I'd do 50 situps (b/c everyone else was on to doing Annie 50-40-30-20-10 double unders situps). I alternated 50 singles and doubles then started the situps. After 28 situps my stomach cramped so hard I couldn't get out of the fetal position for about 5 minutes. Once again, apparently heavy lifting and Oly lifting and walking up and down hills are great for Peru and Pan Ams, but not so great for doing 50 situps! So, the return to the box was sweet b/c people were very happy for my win in Toronto, and really bitter b/c my body was completely unprepared for CrossFit! It was good to be back in the box with my friends, especially Peach. I wonder what tomorrow's WOD will be... |
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last nite
Deadlift: 1RM (bands) average green bands 405lbs Back Stepping Lunge: 3x4/s 130lbs *focus on chest up position Stiff Leg Ultra Wide Sumo Deads: 3x8 225lbs for time: 100 DB Goblet Squats (35) 3:32 Flat Bench Banded Sit-ups: 3x20 red band keep up the great work guys.....i am off tonite for 5 nights of camping in the mountains of B.C. will be without cell phones and internet the entire time and am so looking forward to it |
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Thursday June 26, 2014
Sanity prevailed... rowed 1000m at a good pace, but not crazy fast and not pedestrian slow. did some mobility work did 3 rounds of: 5 burpees, 30 second bar hang did some different mobility work did 3 rounds of: 5 American KB swings, 25#, 3 T2B did some more mobility work worked on squat snatches and squat c&J 5x45 of each 10x65 of each 5x85 of each finished up with 1x100' growler push with 90# on it. |
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Nice Job JT! That's the one thing I love about CrossFit, you set PRs or start getting good, then the next WOD knocks you on your @$$!!
[B]WU: At the base Globo:[/B] .5 mile run 500m row: 100+ SUs 10 Leg Swings (each leg, both directions) 10 Push Ups 10 Pull Ups 30 Sit Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] 5-4-3-2-1-1-1 DLs 135# (5), 225# (4), 315# (1) [I]Had to cut this one short. I couldn't do 315# the second time. It was a late start and I wasn't feeling well. Almost met Pukie!!:pukie:[/I] |
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Friday June 27, 2014
Mobility work Rowed 600m in 2:20 2 rounds, not for time, but moving continuously, of: 3 bear complexes (clean, front squat, push press, back squat, push press)(1st round at 85#, 2nd round at 115#) 5 burpees 25 double unders 3 rounds of, on the 4 minute of: 3 cleans at 165# 6 pushups 9 air squats (everyone else was doing AMRAP 3 minutes with 1 minute rest) Finished up with 10 c&j at 165# During the 10 c&j I got back to doing 1 rep and sitting down for three minutes. You don't get to sit down for three minutes in between every rep in CrossFit. Thus, CrossFit is really really really hard... |
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@Bill, don't want to meet pukie, it's ugly...
Saturday June 28, 2014 Slammin' in the Shed (working hard in the Shed o' Pain) Good to see Tim and Jeff getting after it in the Shed this morning. Jeff can do T2B like I can eat ice cream. Mobility work (including ankles) squat snatches to 95# split snatches to 165# (PR is 173.8, thought I was doing 155 so I didn't try for the PR..., might have had it today) strict presses to 145# metcon: 5 rounds, for time, of: 3 pullups 6 kb swings to eye level (35#) 9 box ups (12" box) 4:45 Really have to work on getting the heart and lungs back in shape for being able to do 3,5, 7, 10 minutes at high heart rate... |
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Sunday June 29, 2014
Another full on suffer fest in the Shed. Mobility Skill 10 clean and jerks with easy weight, focusing on keeping my chest up and then jerking straight up and then bringing my front foot back first. Strength deadlifts to 445# Metcon 5 rounds, for time, of: 3 T2B (these are getting easy) 5 burpees (these never get easy) 10 second L sit 9:01 The last two l sits didn't make it all the way to ten seconds... |
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Monday June 30, 2014
Active Rest and Travel Day Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder. Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then... |
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JT- Been there, done that during the 3rd round of FGB!! Not good! :D
[B]27 Jun: WU:[/B] 400 m run 100+ SUs 10 Leg Swings (each leg, both directions) 10 Air Squats 10 Push Ups 10 Pull Ups: 30 Sit Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] “Overhead Squat 5-5-5-5, 65#-75#-95#-115#-120#” “Front Squat 5-5-5-5, 120#-135#-185#-205# (3)” “Back Squat 5-5-5-5, 205#-205#-205#-205#-205#” [B]30 June: WU:[/B] 400 m run 100+ SUs 10 Leg Swings (each leg, both directions) 10 Air Squats 10 Push Ups 10 Pull Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] 5 RFT: 20 situp 10 kettle bell swing (2 pood/1 pood) Did AbMat situps & 2 Pood KBS (Russian style) 5:07 [I]It was the 3rd fastest time on the board!! And I beat one of the box's fire breathers by ONE SECOND!! :D[/I] |
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Tuesday July 1, 2014
Excellent morning at CrossFit Sanitas. Hit an 82kg snatch (a 3kg PR!!) [url]http://www.coachseye.com/v/dqOz?utm_...hared_email4-1[/url] |
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JT - Awesome on that Snatch PR!
[B]WU:[/B] 400m run 100+SUs 10 Leg Swings (each Leg, Both directions) 10 Air Squats 10 Push Ups 10 Pull Ups (8+3) 10 AbMat Sit Ups 10 45# Presses [B]WOD:[/B] For Time: 1000m row 20 Clean & Jerks 1000m row Rx 17:36 [I]I kept a 2:00min/500m pace in the 1st row. It took me a little over 4 min to get it done. The C&J's were tough! I could feel that the row had taken a lot out of me! It took me about about 7-9 min to finish them. Then the last row was a lot slower. At least I wasn't the slowest on the board![/I] |
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[QUOTE=JT Kalnay;1235341]
Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder. Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...[/QUOTE] JT - Welcome to CO. Once you get used to the flatland altitude in Boulder, come on up to Green Mountain Falls (west of C Springs). We're at 7800' and only a few miles from Woodland Park, "the City Above the Clouds." ;) |
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[B]WU:[/B]
400m run 100+ SUs 10 Leg swings (each leg, both directions) 10 Air Squats 10 Pull Ups 10 AbMat Sit Ups 10 45# Presses [B]WOD:[/B] For Time Row 500m 15 Overhead Squat (#95/45) 20 Hand Release Push-Up Row 500m 15 Front Squat (#135/85) 20 Hand Release Push-Up Row 500m 15 Back Squat (#175/125) 20 Hand Release Push-Up Row 500m Do not use a squat rack. Clean/snatch weight from floor. Did 155# for the Back Squats, 22:04 [I]I kept the rows under 2:30. The OHS I did in two subsets. I did the same for the front squats. The thought of cleaning more than 155# was terrifying. I NEED more clean work! My knee was also getting sorer. I should have worn a knee brace! My time was slow, but at least I wasn't the slowest time.[/I] |
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@Bill, nice job on the rowing.
Wednesday July 2, 2014 Rest day (okay, I worked all day then had pizza with a friend in Boulder) Thursday July 3, 2014 Oly class at CrossFit Sanitas in Boulder. Becky is an excellent coach. Worked on ankle mobility and squat clean and jerk. Now, heading to the airport to fly back to Ohio for the Rochester 4th of July festival. |
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great work guys
back at the gym last nite....was a recovery day because tuesday was murph.... Ext. Rot. Band Pulls: 4x20/s Incline Shoulder Press: 4x20 started with 15 lb dbell's but my shoulder would not cooperate and ended up at 10lbs 4 rounds of: 20 Seated Rear Delt. 8lb dbell 20 Windmills 4 rounds of: 20/s Single Arm DB Row 35lb dbell 50 Pull Aparts Flat Bench Weighted Sit-ups: 3x8 35 lb dbell Flat Bench Side Crunch: 3x20/s Standing Abs: 200 green band sure glad it was a recovery day cause i needed to ease back into it after 5 days in the mountains.... |
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JT- Thanks! I was trying to use your suggestions about rowing to get through 'em!!
[B]WU:[/B] 400m run 100+ SUs 10 leg swings (each leg, both directions)[B] WOD:[/B] 6 RFT: 15 HSPUs (off the box AKA Stinkbugs 5 DLs @ 225# 9:48 [I]My lower back was bothering me & my knees were sore from yesterday! I could feel my shoulder on the stinkbugs! The DLs were done in subsets of 3 & 2 for each round, the last one, I did in one set. This was a fast brutal WOD![/I] |
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Friday July 4, 2014
Volunteered at food tent judged parade worked Exercised in the Barf Barn mobility OHS 5-5-5-5-5-5 11, 45, 65, 85, 95, 105 (yes, that's 5x105!!!) Deadlifts 5-5-5-5-5-5 105s, 135s, 185s, 235c, 275c, 325c (s snatch grip, c c&j grip) [url]http://youtu.be/SrhHyQAjdOU[/url] Now heading up to volunteer at the food tent until 10. A good day. |
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Saturday July 5, 2014
mobility work snatches to 155# 3-3-3-2-2-1-1- 45-65-75-95-115-135-155 back squats to 360# (an new PR) 3-3-3-3-3-1-1-1-1-1-1 45-95-135-185-235-275-305-315-335-355-360 [url]http://youtu.be/UoIayVDjAas[/url] my thighs are sore.... |
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Sunday July 6, 2014
Good to see Jeff back at the Shed 'o Pain this morning. It was fun watching his yoga-ninja burpee pullups. Mobility Work squat clean and jerks to 195. [url]http://youtu.be/rMoDawWZyLM[/url] power clean and jerks to 225. missed a power clean at 245 so stopped. Then did a metcon, after which I saw pukie:pukie: 9-6-3 (Tim and Jeff did 21-15-9) front squat at 95# burpee pullups 6:58 |
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although i have come close meeting pukie is not real high on my bucket list JT :rofl:
friday nite Manta Ray Back Squat: 1RM 325lbs *squat to a box 1-1/2" Deficit Sumo Deads: 8-8-8 255 lbs SS Back Stepping Lunge: 3x4/s 110 lbs *alternating each step **heavier than last week 4 rounds of: 10 Russian Twists 20 Hollow Rock saturday morning AMRAP in 10min. of: 40m Prowler Sprints (low handles only) *in triples a buddy and his son (22 y.o.) were on my team.....43 rounds 5min. Rest, then: Row: 100m - 100m - 100m :17.9, :17.5, 17.6 seconds Flat Bench Weighted Sit-ups: 3x20 25lb dbell Barbell Oblique Crunch: 8min. saftey squat bar....how hard can 8 minutes be eh? sunday helped out with the set up and tear down of our local triathalon in the pouring rain for most of the day....man are those people serious:confused: |
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@Cliff, "bucket list?" Good one...
Monday July 7, 2014 Mobility (it brought tears to my eyes) Standing front racks with 1/2" squat to 345. (you basically try to stand upright with 345# in the front rack position and then do the first 1/2" of a jerk movement). It was harder to do the 1/2" squat on the front rack than it was to do the 260# back squat. Split recoveries to 295#. (You set the bar overhead on the rack, then get into your split position, as though you just jerked it overhead, and try to stand up to the fully recovered position under control) 255 was okay, 275 was tough, 295 was perilous... Rowed 2k in 9:57 |
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Cliff - I wouldn't have considered that "Bucket List" material!! :rofl: (Nice WODs BTW!)
JT- Awesome Vids!! [B]WU:[/B] 400m run 100+ SUs 10 Leg Swings (Both Legs, each direction) 10 Push Ups 10 Pull Ups 10 45# Presses 10 45# OHS [B]WOD:[/B] 10 min EMOM: 3 DLs, 7 @ 315#, 2 @ 225# 4 RFT: 10 Burpee over the box (24") Yay! Burpees!! 25 AbMat Sit ups 10:16 [I]I did the 3 reps ala JT!! My back started hurting after the 7th minute. Then I dropped the load to 225# which helped ALOT!! I did the metcon with step ups over the box. My back felt not bad And I wasn't the slowest on the board! :o[/I] |
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