December 15, 2011
AMRAP in 20 min of
2 Burpees
2 TTB
2 HR Push Ups
2 Front Squats
* After every round add 2 reps to each movement
2 Comments
filed under: WOD
Archive for 'WOD'
December 14, 2011
3 Sets – Max Rep Ring Dips
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4 Rounds for Reps
KB Swings
Pull Ups
Jumping Lunges
w/r – 40s/20s
2 Comments
filed under: WOD
December 13, 2011
5 sets Snatch BB Complex
SLO+SRDL+HPS x (3+2+2)
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800m Run x 2
full r/r
2 Comments
filed under: Olympic Lifting, WOD
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hats off to drill sergeant Don and Katy, we’ll see what happens next time… 85-105-135-135-145; 3:31?, 3:51?? (also, props to robyn for getting back to the grind)
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December 12, 2011
21-15-9
DL @ 225 lbs
HSPU
3 Comments
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6:03 with 115# and HSPU with my feet on the bar – Did this WOD the first month I started crossfit and got 4:02, but I only did 55# and box HSPU!!! It’s good to see the difference!
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5:34 with 225# DL and Modified Box HSPU …. Then watched Ashley M. rock out her first Kipping Pull-up!! HooYAH!
December 9, 2011
Reverse Ladder
Front Squats 10,9,8…..1
Pull Ups 1,2,3…..10
100m Shuttle Sprint
Train like Rocky and slap that Cold in the face – Open Post for more
1 Comments
The cold is here and will be with us for a while. I know most of us are Texans and we do not necessarily like the cold weather. But it is here just the same. Our gym will be cold, we will train outside in the cold; barbells, kettlebells, and pull up bars will be cold. No amount of whining, complaining or even acknowledgement of the cold will improve the weather.
But there is one thing that can improve the training environment. Accept the cold. Accept your ability to train in an environment that is not optimal. Don’t let the cold defeat you mentally. Accept the challenge, slap cold in the face and own it…..your mind is stronger than the cold! You are here to train, get strong, get fast, get fit and get BOLT don’t let the cold take that from you. Come to the gym, scoff at the cold, and see if that attitude doesn’t make the cold a little more insignificant.
You have probably noticed that we are investing more time in our warm ups. This is an important adjustment in our training when the temperatures drop, especially on days we are lifting heavy. If you ever feel you need more time or additional movements to warm up, speak up and let me know.
More Rocky greatness
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Missed my workouts so much this week! I’ll be back next week, and I’ll be there tomorrow cheering y’all on!
December 8, 2011
EMOTM for 10 min
2 Snatch @ 55-65%
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Tabata Row for calories
r/r – 1min
Tabata Box Jumps
0 Comments
filed under: Olympic Lifting, WOD
The 6am crew rocked it today! Way to go everyone-that one was mentally tough but we did it!woo!
Great workout!! Already feeling those front squats on top of the jumping lunges from yesterday! 14 rounds + 1 TTB with 75# FS