Lower Body Mobility, Flexibility, Stretching
WarmUp: Heart Attack (1min knee ups 1min butt kicks, 1min moutain climbers and forgot the last one, then some sprints)
WOD: Tabatas 10 rds-20s on-10s off
WallBalls (20/16) (so 10 tabata of these and so on so 40 tabatas in total)
KB Swings (2/1.5Pood)
OHS w/PVC
Burpees
my reps total was 322
wall balls have never been my thing
Did i mention it was like 110 out today with the heat advisory. could hardly breath!
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Monday, July 18, 2011
Mobility Drills.
3 Min Plank Hold. NO Rest. Everytime you come out of Plank you have 10 Burpees. ( i did full 3min no dropping)
1 Mile Run for Time. ( my time: 7:21 ugh that was aweful i hate running i cant imagine you all who run that stead for a few miles)
WOD
Man Maker Monday: 5 RFT
8 DB Man Makers (35/20) (jump down to plank with db in hand the row up one hand then the other then push up with chest to floor then jump feet up and push press the db's thats one rep)
10 Pullups ( all kips)
12 Box Jumps (24/20)
200m Run
took me 28:00 and used 15lbs db in each hand, i was given that weight i think the 20lbs would have smoked me, it kills me that my cardio tolerance is horrible, i can zip threw a WOD with heavy weghts and other things like pull ups but when it comes to some bodyweight movements with fast cardio it kills me, i still dont know how to breath.
Was a smoker its probably the first time i had to stop more than a few times to settle my tummy and i felt like my head was gonna blow, my face and head were so hot i felt like i couldnt cool off!
3 Min Plank Hold. NO Rest. Everytime you come out of Plank you have 10 Burpees. ( i did full 3min no dropping)
1 Mile Run for Time. ( my time: 7:21 ugh that was aweful i hate running i cant imagine you all who run that stead for a few miles)
WOD
Man Maker Monday: 5 RFT
8 DB Man Makers (35/20) (jump down to plank with db in hand the row up one hand then the other then push up with chest to floor then jump feet up and push press the db's thats one rep)
10 Pullups ( all kips)
12 Box Jumps (24/20)
200m Run
took me 28:00 and used 15lbs db in each hand, i was given that weight i think the 20lbs would have smoked me, it kills me that my cardio tolerance is horrible, i can zip threw a WOD with heavy weghts and other things like pull ups but when it comes to some bodyweight movements with fast cardio it kills me, i still dont know how to breath.
Was a smoker its probably the first time i had to stop more than a few times to settle my tummy and i felt like my head was gonna blow, my face and head were so hot i felt like i couldnt cool off!
Saturday, July 16, 2011
Saturday WOD
21-15-9
with 200m OH Carry (35/15)
Thruster (95/65)
K2E
Dbl Unders
the 200m run with plate was at the end of each round
Done as rx in 13:33
was a good one, except i can one do DU one at the time and it only took me 3 years to get it lol , now if i can only link them all together.
with 200m OH Carry (35/15)
Thruster (95/65)
K2E
Dbl Unders
the 200m run with plate was at the end of each round
Done as rx in 13:33
was a good one, except i can one do DU one at the time and it only took me 3 years to get it lol , now if i can only link them all together.
Friday, July 15, 2011
Warmup: Field of Pain
WOD:
3 Bar Roll Outs
6 Push Press (105/75)
9 sumo deadlift high pull (75lbs)
12 Lateral Bar Jumps (1-1, 2-2…)
400m KB Farmers Walk (2P/1.5Pood)
12 Bar Roll Outs
9 push press (75lbs)
6 SDHP (105/75)
3 Lateral Bar Jumps (1-1, 2-2…)
did as rx in 6:47
the warm up was allot of shuffle runs with partner, throwing plates with broad jumps and 400m run while jump roping
WOD was real fast and was gonna do another tonight or some sprinting but had a packed day!
WOD:
3 Bar Roll Outs
6 Push Press (105/75)
9 sumo deadlift high pull (75lbs)
12 Lateral Bar Jumps (1-1, 2-2…)
400m KB Farmers Walk (2P/1.5Pood)
12 Bar Roll Outs
9 push press (75lbs)
6 SDHP (105/75)
3 Lateral Bar Jumps (1-1, 2-2…)
did as rx in 6:47
the warm up was allot of shuffle runs with partner, throwing plates with broad jumps and 400m run while jump roping
WOD was real fast and was gonna do another tonight or some sprinting but had a packed day!
Another CHallenge
Its true if you dont have a goal set you aint gonna make any progress. I havent set any goals ately and just have been maintaining.
SO my gym is doing another chanllenge and Ill post the details later when I get them but for now go to www.crossfitsolafide.wordpress.com and scroll down to a couple of posts ago and you should find the challenge info called GUTTS AND BUTTS.
Its all in the nutrition! SO here are my morning pictures.
SO my gym is doing another chanllenge and Ill post the details later when I get them but for now go to www.crossfitsolafide.wordpress.com and scroll down to a couple of posts ago and you should find the challenge info called GUTTS AND BUTTS.
Its all in the nutrition! SO here are my morning pictures.
Wednesday, July 13, 2011
Warmup
16 shuffle runs (aweful)
lots of
stretching
“Prison Break” __RFT
1 Jay Walk (50m Rotating Pistols, 200m Sprint)
__ Wall Facing Squats
__Situps
__Hand Release Jumping Pushups
__Ring Dips
__Wall Climbs
Full Deck of Cards: Take out all cards thats value is below 5. A=1, Joker is Wild Card and can be any number you want it to be. J, K, Q are all 10 Value. Draw 6 Cards. 1st card is the number of Rounds you do. Each card after is the number of reps for each movement. Fill in the blanks.
SO for round we did
8 rounds
of ( THE REPS ARE THE CARD THAT WE PULLED
1 JAY WALK ( 50M WALKING PISTOLS) I DID LUNGES THEN RIGHT INTO 200M SPRINT
7 WALL FACING SQUATS
7 SIT UPS
10 AND RELEASE JUMPING PUSH UPS ( AWEFUL)
10 RING DIPS ( I DID ASSISTED WITH BANDS)
5 WALL CLIMBS ( ALSO VERY AWEFUL , GOTTA GET YOUR TUMMY RIGHT UP TO THE WALL)
IT TOOK US ALMOST 1 HOUR
I AM COMPLETELY DESTROYED IN A GOOD WAY, AND IN THE NIDDLE OF THE CRAZINESS I ALWAYS TELL MYSELF IM GONNA QUIT I CANT DO THIS, IT GETS EASIER FOR ME AFTER THE HALFWAY POINT! MAN I LOVE THIS STUFF!
16 shuffle runs (aweful)
lots of
stretching
“Prison Break” __RFT
1 Jay Walk (50m Rotating Pistols, 200m Sprint)
__ Wall Facing Squats
__Situps
__Hand Release Jumping Pushups
__Ring Dips
__Wall Climbs
Full Deck of Cards: Take out all cards thats value is below 5. A=1, Joker is Wild Card and can be any number you want it to be. J, K, Q are all 10 Value. Draw 6 Cards. 1st card is the number of Rounds you do. Each card after is the number of reps for each movement. Fill in the blanks.
SO for round we did
8 rounds
of ( THE REPS ARE THE CARD THAT WE PULLED
1 JAY WALK ( 50M WALKING PISTOLS) I DID LUNGES THEN RIGHT INTO 200M SPRINT
7 WALL FACING SQUATS
7 SIT UPS
10 AND RELEASE JUMPING PUSH UPS ( AWEFUL)
10 RING DIPS ( I DID ASSISTED WITH BANDS)
5 WALL CLIMBS ( ALSO VERY AWEFUL , GOTTA GET YOUR TUMMY RIGHT UP TO THE WALL)
IT TOOK US ALMOST 1 HOUR
I AM COMPLETELY DESTROYED IN A GOOD WAY, AND IN THE NIDDLE OF THE CRAZINESS I ALWAYS TELL MYSELF IM GONNA QUIT I CANT DO THIS, IT GETS EASIER FOR ME AFTER THE HALFWAY POINT! MAN I LOVE THIS STUFF!
Subscribe to:
Posts (Atom)