Crossfit

#379
#379
Enjoy the lazy times. After a day of crossfit + work, I can't wait to get home and sleep!! True story!!!
 
#380
#380
*Warm Up - (3 rounds)

HSPU's (modifies w/ bench) x 4
Box Jumps (18") x 6
Lunges x 9

No Lift of the Day today

*WOD (AMRAP for 20 minutes)

HSPU's (modified w/ bench) x 6
Box Jumps (18") x 12
Lunges x 18

(I did 12 rounds in 20 minutes)

*Post Workout

10 minutes of stretching
 
#384
#384
It was rough for sure! The lunges were the hardest part for me, considering I did 216 of them in 20 minutes! Feel the burn, oh yeah!!!
 
#385
#385
*Lift of the Day (Deadlifts)

#225 x 5
#250 x 3
#280 x (as many as possible, I did x4)

*Warm Up (1 round)

Deadlift (#185) x 5
Squats (have to touch butt to medicine ball on ground) x 10
Sumo deadlift/High Pulls w/ kettlebell x 10

*WOD (for total score)

Deadlifts (#185) - 2 minutes
Squats (same as above) - 2 minutes
Overhead kettlebell swings (#40) - 2 minutes
Row Machine (for calories, I burned 20) - 2 minutes
Hang Clean and Jerk (#95) - 2 minutes

(my total score - 128)

128 = How many reps of each exercise + calories burned on the row machine

*post workout

10 minutes of stretching
 
#387
#387
039_Squat.jpg


lulz!!
 
#389
#389
*Warm Up (2 rounds)

Thrusters (#65) x 5 - (Had to touch your butt down to medicine ball)
Burpees x 5

* Lift of the Day ( Shoulder presses)

#95 x 5
#105 x 3
#115 x ASMRAP

*WOD (7 minutes - ASMRAP) - I did 4 rounds

Thrusters (#65) x 7
Burpees x 7

Here is the kicker! After the seven minutes were up, and we were sucking wind, the instructor said he had a surprise for us! I was thinking cool, maybe were going to get a free T-shirt or something! Oh hell no! He said, your surprise is 7 more minutes of the WOD! I was like fffffuuuuuuuuu!!!

*WOD - part deux (7 minutes - AMRAP) - I did 3 rounds

So I did a total of 7 rounds in 14 minutes with maybe a 5 minute break between the two!

* Post Work out

10 minutes of stretching

Also like to add after leaving the gym, a buddy of mine called and wanted to play raquetball, so I went to the gym and played 3 games. Lasted a total of 45 minutes. I won 2 games out of 3! I'm wondering how many calories I burned between crossfit and raquetball? I'm guessing close to 1000!
 
#391
#391
Biggest difference I have notice is leg and core strength, and indurance! I lost about 7 lbs in the first 2 weeks, but have gained about 5 back, I'm hoping it's muscle!

I feel a lot better, and my mental heath (stress and such) is much better also!
 
#393
#393
Well thats what I meant by core. My stomach, obliques and back are starting to get really hard, well maybe firm is the best word! I didn't expect to see this much progress in such a short period of time! I can't wait to see results after say 3 months! I'm pumped!
 
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