Monday 9/22/2014 CrossFit workout of the day
Warm up
Hip stretches w bands
In 8 Mins perform as many sets as possible
5 inch worms
5 Spider-man stretches
5 squat stretches
10 Air Squats
10 planks 2 push ups
10 Lateral Lunges
Workout prep
Back Squat
5@ 50%
3@ 60%
1@ 70%
Strength/Skill
Week 3
20 RM Back squat
Add 5 lbs from last weeks number
If your a new member or someone who is not participating in the 6 week cycle
You will do
3X8
Training
7 Min AMRAP
7 Pull ups
7 thrusters (75/55)
7 HR push ups
2014 09 21
Good to be back, and I appreciate the question of the day: “What did you miss most about Jeff?”
Favorite answer has to be James K. – “I missed how his hands ripped during every WOD.”
Best, most awkward ice breaker ever!!! Good to have Jeff back in 530!
Strength – 20 reps @ 165#
Metcon – 6 complete rounds plus 2 pullup – RX
Oh man!! Sad I missed this ice breaker. Jeff I would say your stories of “pregnancy.”
20 RM at 105#
Miss you guys!
20RM @ 205#
Metcon – 6 rounds + 14 (7 thrusters/7 hrpu)
Felt right w/ Jeff back at it at 530.
Welcome back, Jeff
Me x 20 = @190#
Metcon – 6+14
Strength: 20×1 @ #220
Met Con: 6 rds + 7
Mondays always make me happy.
Strength: 120# 20rm (up by 10again next week)
Metcon: 7rounds +14 (pull-ups and thrusters) – I think that might’ve been my first ever totally Rx WOD…
Way to go! That’s a huge deal!
Thanks so much, Jeff! I’d answer the question of the day but, seeing as I don’t know you all THAT well, nor am I cool (read as crazy) enough to do 5am, I’ll just go with… I missed out! 😉