Tuesday 11/24/09
November 23, 2009 in Uncategorized
Tuesday
Strength
Rest
WOD
10 double unders
20 lunges w/ 30lb dumbbells
30 supermans
40 sit ups
30 supermans
20 lunges w/ 30lb dumbbells
10 double unders
November 23, 2009 in Uncategorized
Tuesday
Strength
Rest
WOD
10 double unders
20 lunges w/ 30lb dumbbells
30 supermans
40 sit ups
30 supermans
20 lunges w/ 30lb dumbbells
10 double unders
awesome, quoting Kate Moss one day , and Hyperfit the next….:)
if anybody gets a chance check out the damn handsome man over on http://www.crossfitfootball.com
although i do prefer the beard, i think it makes him look more intimidating
Cf Endurance
1 mi TT followed by 3 x 400 at TT pace
1 mi TT: 7:15 2 min rest
3 x 400: 1:28 , 1:34 (f), 1:32
Foul 1 min AMRAP push ups : 23
Looks like we’ve got a new pic for tomorrow’s post! Thanks for the heads-up, Ryan.
That Ben Carter, He’s so hot right now!!!
Day two back injury (day one of rehab):
After an aggressive ice and NSAID protocol yesterday I was able to roll off the bed and get to the gym this morning.
Ben had me roll around on the foam roller and do a ton of hip/low-back flexibility work. All felt good.
Next, I squatted free, then bar, then 65 pounds. The last bit was not within comfort, but it was good to move and add some load.
Finally, Ben said, “You know…you can get a pretty good upper-body workout even with a back injury.”
So, I did some ring stuff (pull up/push up/dip), climbed rope and did some hanging/static work.
Felt great to move a day after a back injury!
091124
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
185×7, 185×6, 185×6, 185×6 (needed help on 6th rep each time)
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
225×6, 225×7, 235×7, 235×7
B1. dips @ 4010; 6-8 x 3; rest 75 sec
25×6, 40×5, 40×5
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
15, 15, 15
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
15×8, 20×8, 25×8
C2. toes to bar; 18 reps x 3; rest 60 sec
18, 18 broken, 18 broken