Strength:
Bench Press - (190 + Blue Band) x 3 (PR!!!)
Skill Work:
Muscle Snatch - 160lbs (PR!!!)
WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps
Time: 10:20
Showing posts with label ghd. Show all posts
Showing posts with label ghd. Show all posts
Monday, April 27, 2009
Sunday, April 19, 2009
CrossFit - 19Apr09
Strength:
Bench Press - (215 lbs + purple band over collars) x 5
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Total: 7 Rounds + 5 HSPU
The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.
Bench Press - (215 lbs + purple band over collars) x 5
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Total: 7 Rounds + 5 HSPU
The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.
Tuesday, January 27, 2009
CrossFit - 27Jan09
Split Jerk (Behind the Neck) - 265 lbs (10 lbs PR!)
WOD:
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions
Time: 12:03...gonna feel this one in the morning!
WOD:
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions
Time: 12:03...gonna feel this one in the morning!
Thursday, January 22, 2009
CrossFit - 22Jan09
After the DL Competition it was time to hit up today's WOD.
"Mr. Joshua"
SO1 Joshua Thomas Harris, 36, drowned during combat operations on August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor, and twin sister Kiki.
"Mr. Joshua"
5 Rounds for time:
- Run 400 meters
- 30 GHD Situps
- 15 Deadlifts, 250-lbs
Time: 37:36
The gym was pretty packed today so Brian and I had to share a bar. He is still scaling, so he used 155-lbs. Swapping out the weights and waiting for the bar added some time. Regardless, the DLs were ROUGH!
"Mr. Joshua"
SO1 Joshua Thomas Harris, 36, drowned during combat operations on August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor, and twin sister Kiki.
"Mr. Joshua"
5 Rounds for time:
- Run 400 meters
- 30 GHD Situps
- 15 Deadlifts, 250-lbs
Time: 37:36
The gym was pretty packed today so Brian and I had to share a bar. He is still scaling, so he used 155-lbs. Swapping out the weights and waiting for the bar added some time. Regardless, the DLs were ROUGH!
Tuesday, August 12, 2008
Catalyst Athletics - 12Aug (pm)
Warm-up:
- Rowing 3:00
- Dynamic ROM Drills
WOD:
- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) 155-lbs
- KB Swing Heavy x 15 x 3 75-lbs
- Box Jumps - 30 Total 30"
- Ab work of choice GHD x 15 x 3
Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes.
The 30" box was the biggest they had, I need to get my hands on a 36" box.
Wednesday, April 2, 2008
CrossFit - 2Apr (pm)
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions
Ouch, my hip flexors were crushed from soccer yesterday. I remember the last time we did this WOD; for 2 weeks my abs and ribs felt like I'd been in a fight. I'm already feeling the tightness and fatigue, but I'm hoping it isn't like last time. I guess I'll know in a few hours when I wake up.
Time: 12:53
- 30 Glute-ham sit-ups
- 25 Back extensions
Ouch, my hip flexors were crushed from soccer yesterday. I remember the last time we did this WOD; for 2 weeks my abs and ribs felt like I'd been in a fight. I'm already feeling the tightness and fatigue, but I'm hoping it isn't like last time. I guess I'll know in a few hours when I wake up.
Time: 12:53
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