Monday 5/11 - OPT Repeats - Day 57
4 years ago
Wednesday, August 30, 2017
Monday, August 28, 2017
Sunday, August 27, 2017
Thursday, August 24, 2017
Monday, August 21, 2017
Sunday, August 20, 2017
LEGS!
Super Sets Couplets
4 sets of 10 reps
Hack Squats @ 185lbs
Jumping Lunges
90 Seconds Rest
2 minutes Rest
4 Sets of 10 reps
Squats @ 135lbs
Dumbbell Calf Raises 55lbs - one leg at a time
80 seconds rest
2 minutes Rest
4 sets of 12 reps
Bungiee Step forwards
Weighted HamString elivated hip thrust @ 25lbs plate
70 Seconds rest
2 minutes Rest
3-4sets 12,12,10 reps
Partner pull - 4 times
HamString push-ups - 3 sets
60 seconds rest
2 minutes Rest
Weighted walks 60lbs each arm
Sideway highknee walk face mirror wall
Sideway highknee walk face weight rack wall
High knee forward walk
High knee backward walk
Good to be in with Daniel. My elbows are still on fire. If this is not better soon I need to go get x-rays.
4 sets of 10 reps
Hack Squats @ 185lbs
Jumping Lunges
90 Seconds Rest
2 minutes Rest
4 Sets of 10 reps
Squats @ 135lbs
Dumbbell Calf Raises 55lbs - one leg at a time
80 seconds rest
2 minutes Rest
4 sets of 12 reps
Bungiee Step forwards
Weighted HamString elivated hip thrust @ 25lbs plate
70 Seconds rest
2 minutes Rest
3-4sets 12,12,10 reps
Partner pull - 4 times
HamString push-ups - 3 sets
60 seconds rest
2 minutes Rest
Weighted walks 60lbs each arm
Sideway highknee walk face mirror wall
Sideway highknee walk face weight rack wall
High knee forward walk
High knee backward walk
Good to be in with Daniel. My elbows are still on fire. If this is not better soon I need to go get x-rays.
Saturday, August 19, 2017
Wednesday, August 16, 2017
Tuesday 8/15/17 Heavy Bag Combos
After Fartlek I needed a workout. I hit the Heavy Bag for at least 30 plus minutes. Hitting for a song or two on the radio and then rest for a song.
Tony thinks I tore a muscle a bit off of the bone on my inner elbow both arms. Still not sure how bad this is. I am going to try and stay as active as I can but man this thing hurts.
Tony thinks I tore a muscle a bit off of the bone on my inner elbow both arms. Still not sure how bad this is. I am going to try and stay as active as I can but man this thing hurts.
Monday, August 14, 2017
2nd CrossFit CC
Kids did 1 mile warm up
5 Rounds
800 meter run - I ran 400
10 Iron Crosses
20 Lever Pulls
30 Body Squats to a toe
40 Long Flutter Kicks
10 Hand Release Push Ups
When done with the above
100/100 Mirror Runs
20 Toes to bar
My back has been on fire for the last 2 plus days. My elbows are not healing well either.
5 Rounds
800 meter run - I ran 400
10 Iron Crosses
20 Lever Pulls
30 Body Squats to a toe
40 Long Flutter Kicks
10 Hand Release Push Ups
When done with the above
100/100 Mirror Runs
20 Toes to bar
My back has been on fire for the last 2 plus days. My elbows are not healing well either.
Wednesday, August 9, 2017
1st Cross Country WOD of the season 84deg
Kids did mile warm up
5 Rounds
800 meter run - I ran 400 plus
10 Burpees
15 Bench Dips
20 Windshield Wipers
20 Lunges
30 Sit-ups with a twist
When done w/ above
100/100 Mirror Runs
25 Toes-to-bar
Set up ice baths today. Bunch of kids took them.
5 Rounds
800 meter run - I ran 400 plus
10 Burpees
15 Bench Dips
20 Windshield Wipers
20 Lunges
30 Sit-ups with a twist
When done w/ above
100/100 Mirror Runs
25 Toes-to-bar
Set up ice baths today. Bunch of kids took them.
Monday, August 7, 2017
Jump Rope, GHD's, WallBall, Ball Slams, Wall Slams, Crunches, KB Side Shoulder Raises, KB Front Shoulder Raises
3 Rounds
100 Jump Rope Singles
10 GHD's
20 Wall Ball @ 20lbs
20 Ball Slams @ 20lbs
10/10 Wall Slams 10rt side 10 left side @ 20lbs
100 Crunches
10 KB each arm Shoulder Raises sides to over head
10 KB each arm Shoulder Raises front to over head
100 Jump Rope Singles
10 GHD's
20 Wall Ball @ 20lbs
20 Ball Slams @ 20lbs
10/10 Wall Slams 10rt side 10 left side @ 20lbs
100 Crunches
10 KB each arm Shoulder Raises sides to over head
10 KB each arm Shoulder Raises front to over head
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