Monday, May 23, 2011

May 24, 2011 WOD (compare to April 29th)

Reminder: Foam roll class with Dr. Harris at 6:45. As Dr. Kelly Starrett says "Every human being should be able to perform basic maintenance on themselves." Here's your chance to learn how to maintain your tissues, improve your mobility, recover faster, and improve performance with something simple you can do every day for less than 15 minutes. Be there!


WOD

Run 300m
20 KB Swings 44#/26#
20 Chest to bar pullups
20 Lunges
20 Push Press 95#/55#
20 Deadlift 185#/75#
20 Back Extension
200 Rope Skip
Run 300m

Results from May 24, 2011

 
Results from April 29, 2011





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5 comments:

  1. 26# KB
    40# Push press
    95# Dead lift
    pink band pull ups

    8:51

    ReplyDelete

  2. I haven't been slacking...i promise. The last two weeks have been spent in the garage, tweaking the training to meet some goals. Wish I would have made the foam roll class...

    24 MAY TUESDAY

    Warm-UP
    -10 min foam roll
    -Hip HAM Mobility Drill
    -2000m row

    10 min
    50# Sandbag Get Ups

    Met-Con:
    FOUR ROUNDS for time
    -Leg Blaster
    (20 Lunges each leg, 20 Squats, 20 Alternating Lunges)
    -10 Dead Hang Pull Ups
    -15 Burpees
    -20 Situps
    -100 Rope Skips

    Time: 27:15

    2000m cool down row.

    SEE YOU SOON and remember:

    Set your intentions. Gather your resources. MAKE IT HAPPEN.

    ReplyDelete

  3. 26#kb
    30# push press
    95# dead lift
    pink/blue band pull ups

    8:42

    (went up in all weight compared to last time except kb and went from 10:30 to 8:42 ----CrossFit works...i am a believer :))

    ReplyDelete

  4. Great job Amber. You rocked it!

    The words slack and Kozak do not go together. Way to go. See you in the gym...

    ReplyDelete

  5. Tim Hamilton said...

    From the coach's perspective, the result of this workout were very gratifying. This is the essence of CrossFit. Precisely same movements. The same or heavier workload. Accomplished in a shorter amount of time. It all adds up to increased work capacity. Measurable fitness. More horsepower. That' as real as it gets. Nothing makes me happier than watching everyone evolve. It's a pleasure to see people's belief level, their confidence, expand right before your eyes. The credit is yours for pushing yourself when the going gets tough. There will never come a time that is free of obstacles and distractions. There's always a solution when something is in your way. Keep moving forward and don't give up. My hat's off to everyone. Keep up the strong work.

    ReplyDelete

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