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  1. 1|4|18 dryland LP

    Weights (chest, back, shoulders) very light weight, 20 -30 reps, 2 - 3 sets per muscle group



    Treadmill - lactate production
    9 x 1:00 (work) on 4:00 (rest) on 15% incline
    work: 4, 5, 6, 6, 6, 6, 6, 6, 6 mph
    rest: 2 - 1.5 mph




    Practiced hand-to-big-toe yoga stretch standing on a balancing bosu ball (12 minutes of many attempts). Quite difficult to perform, managed 3 seconds tops and just 1 second, or total fails for the rest.

    1 x 42 box jump well cleared
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  2. 1/4/18 Workout

    by , January 4th, 2018 at 08:51 AM (Swimming Through Jello)
    Thursday 1/4/2018 CrossFit Workout

    Warmup - 500m row, bar hangs, stretching, plyos

    Strength/Skill
    A) RDL - 135/8, 185/8, 205/8, 225/8, 245/8
    B) Shoulder taps - 4x8 per arm pike position on box
    C) Lateral step ups - 4x6 per leg on 30" box, controlled descent

    Conditioning
    3 rounds
    15 burpees
    12 KB goblet squats 70#
    9 C2B pullups
    5:36

    Core
    EMOM 8
    o-35 sec situps
    e-35 sec hammy raises
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