4/29/2010

static stretch for warmups

5 x 3 back squat +5 deadhangs

Loads were 185, 205, 215, 225, 235 lbs

deadhang = pull up and return to the absolute bottom so that arms hang dead.

4/26/2010

Warmup with brief static + dynamic stretching

CFWoD for time
** replaced with squat and press due to bad weather ball was 12 lbs
*replaced with pullups due to not being able to do a muscle up yet

50 wall ball shots**
10 muscle ups*
40 wall ball shots
8 muscle ups
30 wall ball shots
6 muscle ups
20 wall ball shots
4 muscle ups
10 wall ball shots
2 muscle ups

time was 5:46



20 med ball push ups alternating hands on the ball
100 lunges alternating between ball at chest and overhead every 10 reps
50 russsian twists w/ ball
50 toe touches w/ ball

4/23/2010

Warmup
5min exercise bike + static stretching

Workout
CFWoD: 3 rounds for time of 15 x 135lb* power hang clean + 15 burpees
*I did it with 110lbs

Frenchys time 9:22
Glenns time 8:55

Post workout Brower

4/22/10

5 min excercise bike warm up

CFWoD
5 rounds for time and load of
3 back squats
20 dips* dips were done on assistance machine with 70lbs assistance

time was 8:18 and load was 205lbs

20 min exercise bike speed intervals.

what did you do today?

sectionals 2011

the work begins now.

CFWoD: (crossfit workout of the day)

Clean one rep every minute on the minute for 15 minutes.

loads were

105,135,135,155,155,155...155

Swim Swim Swim

I hate running. I really don't understand why I play ultimate, maybe i just like chasing after white discs.

25 laps at werblin lap pool (1 lap = there and back ): 20 freestyle, 5 breaststroke.

late night push

100 squats with 45lbs bar
6 x 5 pullups (come down in an L hang)