Monday 6/2/2014 CrossFit Workout of the day
Warm up
400 Meter run
3 sets
10 Pass Thru’s
10 Over Head Squats
5 Inch Worms
5 Squat Stretches
Strength/Skill
Over Head Squats
3-3-3-3-3
Training
4 Rounds
3 Min AMRAPS
1 Min Rest
5 Front Squats(155/105)
10 Dead Lifts
15 HR Push Ups
Scale options
Scale weight
Scale reps
Sub BB w KB’s for the FS
2014 06 01
This one was a kick in the butt
OHS- Only went up to 70 – ran short of time so I didn’t get to the fifth set
WOD- 9 rounds + 12 @90
OHS: last set of 3 at 120#
WOD: 1st 2 rounds RX (big mistake) last 2 rounds at #135
5 rounds + 5 front squats
OHS last 3 at 105# dropped trying to bring it down and got yelled at by the Bronze Goddess (Q)
WOD 6 rds + 5reps at 135#
Legs deff fried from the weekend
bronze goddess, LOL. miss you guys!!!! love seeing your blog posts.
Very Cute B-Rad. Very cute. Lol
Strength: #95
Met Con: 6 + 15reps
@134
105# OS
Met con: 7rounds +16RX
OHS: Got to 70# 4th set, Mel and I ran out of time.
Metcon: 95# 6 rounds + 13 reps
Didn’t think I was sore from this weekend, boy was I wrong!
7rounds + 20 @ 135.
Tried to keep up with Mel but got toast.
Now resting up on a plane to Las Vegas;-)
Welp, if I was cleaning and proceeding to squat over 100lbs I’m pretty sure I would have collapsed after round 1. You killed it!!
OHS at 95
5 rounds at 125#. Front squats were tough for me
Knees and legs took a beating this weekend running up and down the mountain at Tuxedo. Obstacles were a blast. Fun time. Highly recommend others try a Spartan or similar race. My son did the kids Spartan race – he’s hooked
Later than usual for Monday at 6:30am but felt good. Early class was PACKED!
OHS @ 105#, cut off from the last set, will PR next week fo sho
WOD: 7 full rounds @135#
That was some glow James had…
Str set got up to #105 on OHS -looking forward to improving technique over next few weeks;
Met Con – Stayed consisent – 2 rounds per for a total of 8 @ 135; None of that felt good – those Spartan Hills definitely took more out of me than i realized.
Pretty cool George Hamilton showed up to tell me to “Get Lower” on my squats 😉
Awesome start to week.
He got chicks back in his day.
Yes. Can we please refer to Coach James as Coach Golden Goddess for this whole week?!…and next week…and forever.
I would graciously accept and own this nick name!
OHS 65#
Training: 8 rounds + 9 dead lifts (55#)