Monday October 27, 2014 CrossFit Workout of the Day
Warm-up
Spend 7 mins
Smash/roll triceps
stretch lats with bands
dynamic stretches for hips (spider stretch, squat stretch, samson)
then,
3 rounds of
‘Sit up Cindy’
5 pullups/ring rows, 10 pushups, 15 squats, 20 abmats
Strength
Front Squats
Find new 1RM
5-4-3-2-1-1-1
Training
10 Min EMOM
Even: 10 Thrusters (115/80)
Odd: 12/14 Cal Row
2014 10 26
my whole body is still shaking….. mix of squats and alcohol withdrawal? possibly? 😉
front squatted myself PR! 135#!
METCON was a disaster. 12 cal row and 5/6 thrusters @ 70#
Yea Kimber!!! Way to push through that last set!
Front Squat – 145#. Failed 150#
METCON was a disaster too! 12 cal row and 4-5 thrusters RX
My body hates me after this weekend #soworthit
1repMax – @255#
Metcon – only able to get 6 on the last 2 sets of Thrusters- RX
Strength – found 1 rep last week at 210#
Nice work on the PR Kimber
Got through workout RX, been dizzy all day!!!
1RM front squat: 255#
Metcon: only able to get 8 thrusters on the last minute RX
Front Squat: PR’d my 1rm @ 165#
Metcon – RX – subbed 10 SDHP for rowing cos not enough rowers… It was an “executive decision” according to Farouk and it sucked. Legs done.
First time ever front squatting, 1RM @200# really happy about that