Monday
Jan042010
WOD Tuesday 100105
Monday, January 4, 2010 at 9:16PM Main Site WOD
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
Post time to comments.
Class WOD
21-15-9
Single Arm KB Thrusters (21 left side, 21 right side) 1.5 pood/1pood
Burpees
Carrie coming out of an overhead squat.
Great start to the nutrition change everyone! If you haven't started yet, it's never too late! Remember to post your food logs to the nutrition comments.
Reader Comments (8)
I love burpees!
Got my ass handed to me tonight... not the first time, nor will it be the last!
25lbs kb arm thrusters
burpees (toes)
13 and change! My legs were on fire! Thanks to all the people that were cheering! Makes life so much more enjoyable!
As rx'd (ghds and hip extensions on Swiss
ball)
20:03
just saw the mainsite post for tomorrow... My poor legs!!
OPT Training
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets
ladder is unbroken, if bar rests on floor in set, start again
A: 220
B: 9:21
C: Done 3 sets unbroken on swiss ball.
Notes: Part A felt good, haven't really gone heavy before on the HSC, probably could have done 235ish.
Part B felt good, but was too gassed, don't know why ... started strict paleo a couple days ago and don't think I had enough fat yesterday.
GHDs were tough on the head, very big headache. Pretty soon I'll get a real GHD and even bigger headaches!
6min row + 5 sets of 25 reps (unbroken) standard sit-ups - not sure how to do ghds on stability ball.
also did a similar front squat rep scheme as last week...no PR, but felt much better today.
My right shoulder feels like it's going to fall off. I did the first 21 reps with the prescribed weight on my right but I couldn't do even one rep on my left side withthat weight so I went back to to the orange KB for the rest.
Tuesday's workout exercised more than just muscle. It exercised my heart. Time 15 minutes and 11 seconds I think.
Maximum heart rate recorded on my Garmin was 168. Average over more than 19 minutes was 152. And that average included about four minutes after the workout officially ended while I let my heart rate drop to something like 110. I recall the rate stayed at 148 for about two minutes. Not my normal recovery time.
Monday's workout wasn't much easier. Average heart rate 151, Max heart rate 166.
By contrast, the team workout on Boxing Day was at an average heart rate of 132. (Sorry for being an apparent slacker, guys!)
CrossFit Mom wo
500m row
20 K2E
20 Good Morning
x3
17:59
MS WOD
5 rnds
400 m run
25 ghd
25 hip ext.
23:21.56
Not as tough as Barbara but hard due to the xmas fat!