Crossfit

#479
#479
I just finished my first month!

*went from zero kips to 5 (in a row) as of friday
* lost 10 pounds
* PR'd *305 on DL's
* 160 shoulder press jerk

I have more, but can't remember the #'s. Will post later. I will post my totals at the end of each month so I can keep up with my gains!
 
#482
#482
I love watching the crossfit games!!! I may have to try it one of these days. Maybe after a year or so.
 
#483
#483
The training that guy does is crazy. They gave him a job after the games. He was doing three wod in a single day. I don't know how he did it.
 
#486
#486
*Warm Up (2 rounds)

Full cleans (#95) -x 3
Power Shrugs (#95) -x 7

* Lift of the Day (Hang cleans)

70% x 3 - (#85)
80% x 3 - (#95)
90% x3+ (#105) (6)

*WOD "Death By Cleans" (15 min) (#85)


1st min x 1
2nd min x 2
3rd min x 3
4th min x 4
5th min x 5
(all the way up to 15 min x 15)

* Penalties if not fully completed

< 5 reps(5 min) = 45 Burpees
< 10 reps(10 min) = 30 Burpees
< 15 reps (15 min) = 15 Burpees

I completed 9 reps (9 min), so I had to do 30 Burpees after everyone was done.
(The most reps/min that was done in my class was 11)


*Post Workout

10 min of stretching
 
#492
#492
Yeah I know you can't run due to your knee(s), but it looks like fun! They are having one in Austin this weekend, but I found out to late, so I missed the registration.
 
#493
#493
i'm gettin pretty amped up bout headin to the first class. reason i picked the 5:30 class is that its prolly the smallest, that way i can have the trainer pay more attention to my form. once i get more advanced i'm sure i'll go to the later class
 
#497
#497
* Warm Up

400m run
Pull Ups x 5

*WOD

Strict Pull Ups (BW or weighted) (No Kipping)
1-1-1-1-1

3,000m Row (For Time)
my time = 12:50.9

*Post Workout

10 min of stretching
 
#498
#498
not sure if i can make it been fairly sick so far but i can do this at home

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
 
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