Row 250m
Overhead Squat 40kg 10 reps (first 2 rounds bar only)
10 Butterfly Pull Ups
5 rounds for fun...no time was just working on skill and OHS and staying safe for open 12.4
Thursday, March 15, 2012
Monday, March 12, 2012
Monday: Squats and Sore Triceps
Front Squats 80kg and Pistol practice
Triceps mobility: still very tight and sore after 12.3
Triceps mobility: still very tight and sore after 12.3
Sunday Dead lift and DU
Sore from 12.3: especially triceps (rack position very tight)
Practiced double unders with new rope: got new pr of 23!!
5 rounds with BB dead lift 65kg
Practiced double unders with new rope: got new pr of 23!!
5 rounds with BB dead lift 65kg
Saturday: Crossfit Open 12.3
On main site: THURSDAY 120308
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Completed at crossfit box: got 5 rounds plus 20 reps (200 reps)
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Completed at crossfit box: got 5 rounds plus 20 reps (200 reps)
Monday, March 5, 2012
Monday: Weighted Pull-Ups
ON Main Site TUESDAY 120228
Weighted pull-ups 1-1-1-1-1-1-1 reps
At home on the new (DIY) Pull Up Bar!!
17.5
21.5
25.5, 25.5, 25.5
28, 28
Weighted pull-ups 1-1-1-1-1-1-1 reps
At home on the new (DIY) Pull Up Bar!!
17.5
21.5
25.5, 25.5, 25.5
28, 28
Saturday: DeadLift and DU (2nd time)
ON MAIN SITE FRIDAY 120203
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Completed at home and went as heavy as I could by adding additional weight to the bar. Made it up to 106.5kg
Completed in 13'25"
Completed before with 101.5kg on SUNDAY, FEBRUARY 5, 2012 in 14'30"
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Completed at home and went as heavy as I could by adding additional weight to the bar. Made it up to 106.5kg
Completed in 13'25"
Completed before with 101.5kg on SUNDAY, FEBRUARY 5, 2012 in 14'30"
Saturday, March 3, 2012
Friday: CrossFit Open 12.2 Snatches
Crossfit Games Open 2012 Week 2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Made 30 reps with the 75lb (35kg)
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Made 30 reps with the 75lb (35kg)
Wednesday: Skill Work - Butterfly and DU
Skill Work: Double Unders and Butterfly Pull Ups
First time linking butterfly Pull Ups: managed to link 19 :)
Double unders were impossible with the rope at the studio
First time linking butterfly Pull Ups: managed to link 19 :)
Double unders were impossible with the rope at the studio
Tuesday Rest
Rest and Stretch: No gymnastic this week as i'm resting the shoulder: Positive assessment with supraspinatus infraspinatus. So stretching and manual work to release
Subscribe to:
Comments (Atom)