WOD 11.6.08
Bench press your bodyweight max repsFollow quickly with Pull Up max reps5 rounds, self applied rest (3-5 minutes)We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good...
WOD:Pull Up x1065 lb Barbell Thrusters x10AMRAP in 20 minutesPeter: 10 roundsDan: 11 rounds + 3 pull upsDan...Three hours later in the pool.CFE WOD3 rounds20 second on 20 seconds off30 seconds on 30 seconds off45 seconds on 45 seconds off60 seconds on 60 seconds offAt...
LL LD Q
Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I'm pretty sure that's a chain reaction that either happens or doesn't. Gladly, it didn't...
Friday continued with handstand practice and parallette L-sit practice. Three rounds of 40 second and 20 second holds respectively.SaturdaySquat135 x5205 x3225 x1235 x1Overhead Press45 x595 x5115 x3125 x3135 x1140 failDeadlift185 x4205 x3245 x2275 fail275 x1285...
A Bunch
Last ThursdayDoormouse Cardio Circuit20 rounds60 seconds work30 seconds rest30 minutes totalEach fifth round burpees (18, 17, 15)Round 20 is 25 BurpeesIn between rounds are open source, meaning get creative.Friday, Saturday, Sunday RESTMondayFilthy FiftyFor time:50...
Tabata Tuesday
High knees ( 16" box shown)20/10 (work/rest)
This week so far…
Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta ParkThis week I have been sticking to the Crossfit protocol for the most part.Monday:75 lb Shoulder Press x21Back Extensions x217 rounds.This hit my lower...
Tabata Tuesday
Mountain climbers20/10 (Work/Rest)"Helen"1/4 mile21 kb swings at 50lbs12 pull ups3 rounds for time11:57 personal bestPeter K
This week
Monday-Weighted pull ups1-1-1-1-1-1-165-75-85-95 (fail x2)-85(fail)-75-65Plio jumps five sets for fun and variationTuesday-Crossfit Barabra20 pull ups30 push ups40 full range sit ups50 squats5 rounds with three minutes rest between each.1. 2:462. 3:073. 4:144. 4:155....
There it is
Saturday was another pre race rest day. Food and rest.Sunday I did the Escape To Miami sprint distance triathlon (.25 mile swim, 13 mile bike, 5k run)Sixth overall, first in my age group. A damn tough course. The swim started from treading water in the bay which was a...