Easy day (again)
Then off to GK...
Worked on Planches and Proper Ring Swing technique.
Good night of practice tonight!
World-Class Fitness in 100 Words
*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"
Thursday, October 13, 2011
Wednesday, October 12, 2011
TUESDAY
At TUFF: Max Pullups + some Butterfly Practice
AT YMCA:
Worked on Iron Cross, Lever Progressions, Muscle Ups, Swings etc.
Monday, October 10, 2011
Warm up:
EMOM -
6 Burpees
6 Air Squats
9-7-5
Pull Ups
Box Jumps
Team WOD:
(Me and Jordan)
2k Row (250m intervals)
1k run (100m intervals)
175 Abmat Situps
150 Release Pushups
100 20lb Slam Balls
Completed in: 24:40
* I did the last 500m on Row, since couldn't run at all. Then I did the first 125 situps, plus the last 25. Jordan picked it up huge on the Pushups and Slamballs
Cash Out:
Front and Rear Lever practice.
EMOM -
6 Burpees
6 Air Squats
9-7-5
Pull Ups
Box Jumps
Team WOD:
(Me and Jordan)
2k Row (250m intervals)
1k run (100m intervals)
175 Abmat Situps
150 Release Pushups
100 20lb Slam Balls
Completed in: 24:40
* I did the last 500m on Row, since couldn't run at all. Then I did the first 125 situps, plus the last 25. Jordan picked it up huge on the Pushups and Slamballs
Cash Out:
Front and Rear Lever practice.
Sunday, October 9, 2011
Wednesday, October 5, 2011
Tuesday, October 4th
Warmup:
General for the day
WOD1: Weighted Pullups
5x5 with no weight
then 5x5 with 25# DB
few sets of chinups
WOD2: HSPU
5x5
Cash Out:
1 hr later
YMCA Gymnastics,
Lots of HS Walks, Parallette Holds etc
General for the day
WOD1: Weighted Pullups
5x5 with no weight
then 5x5 with 25# DB
few sets of chinups
WOD2: HSPU
5x5
Cash Out:
1 hr later
YMCA Gymnastics,
Lots of HS Walks, Parallette Holds etc
Labels:
HS Walks,
HSPU,
Pullups,
Weighted Pullups
Monday, October 3, 2011
Day of CORE
All Core and playday today
Consisting of:
Windshield Wipers from Pullup Bar
Planch work
Pbar Handstands
Handstand Holds against Wall
Toes to Rings (with butt on floor)
L Sit holds
Consisting of:
Windshield Wipers from Pullup Bar
Planch work
Pbar Handstands
Handstand Holds against Wall
Toes to Rings (with butt on floor)
L Sit holds
Sunday, October 2, 2011
Warmup:
Pushups
Strict Pullups
Some Mobility
WOD1:
1 MU, 10 Dips
2 MU, 8 Dips
3 MU, 6 Dips
4 MU, 4 Dips
5 MU, 2 Dips
***Dip in the MU, does NOT count towards the Dips for set.
***Ended up doing 2 extra MU, from not finishing a set of dips
Time: 6:22
Cash Out:
Sled Pulls
(seated, with feet pushing on tire)
Sled w/90# approx 50ft
:10 / :10 / :10
Sled w/ 140#
:12
Pushups
Strict Pullups
Some Mobility
WOD1:
1 MU, 10 Dips
2 MU, 8 Dips
3 MU, 6 Dips
4 MU, 4 Dips
5 MU, 2 Dips
***Dip in the MU, does NOT count towards the Dips for set.
***Ended up doing 2 extra MU, from not finishing a set of dips
Time: 6:22
Cash Out:
Sled Pulls
(seated, with feet pushing on tire)
Sled w/90# approx 50ft
:10 / :10 / :10
Sled w/ 140#
:12
Saturday, October 1, 2011
REST DAY
Took another one! Pretty sore today, was busy day. . .will get back after it tomorrow. Iron Cross work, wooohoooo!
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