December 5, 2011
A. Back Squat 3-3-3-3-3
B. Russian Leg Curls 3×6-8
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In 8 min
750 Row and then
AMRAP of
3 Wall Climbs
9 Thrusters 95/65
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3 Comments
December 2, 2011
A. Push Press 3-3-3-3
B. Max Rep Dead Hang Pull Ups x 2
C1. BB Overhead Carry 40m x 4; r/r-10s
C2. 8 Candlestick-Burpees x 4; r/r-1min
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Shoulder Mobility
1 Comments
filed under: Strength Training, WOD
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Great warm-up this morning Matt. Appreciate you putting the shoulder mobility work before the WOD.
December 1, 2011
400m Run
3 Rounds of
–5 Heavy DL
–10 Toes to Bar
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
Compare to 9.2.11
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5lbs of Fat vs 5lbs of Muscle
The scale alone is not an accurate representation of health and/or wellness
1 Comments
filed under: WOD
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23 minutes and change 185#DL. Great work this morning! You guys smoked the old man!
November 30, 2011
Front Squats 5-5-5-5-5
Compare to 9.1.11
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50 Turkish or Sandbag get ups
2 Comments
filed under: Strength Training, WOD
Previous 5 rep max was only 105#
November 29, 2011
Skill Work
– Handstands or Pistols
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2 sets of
500m Row
1 Round of Barbara
– 20 Pull Ups
– 30 Push Ups
– 40 Sit Ups
– 50 Air Squats
r/r – 4 min
4 Comments
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So….I am sick… I have a cold or something…it sucks…Hey Matt, I thought you told me if I did CrossFit that I would never be sick, have a body like Arnold, and never die like that guy on Twilight……you said that, right?
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Got a steroid shot today…this thing would not go away…hopefully it will now cuz I am running in the white rock relay on Sunday in the cold and wet…yippeee….here’s to beast mode!
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How is your recovery David? Just saw this video. I can say my form was not quite this good. 125lbs did get over my head though. 135 lbs I’m coming after you!
November 28, 2011
In 20 minutes set a 1 RM Snatch
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AMRAP in 10 min of
3 Snatch @ 65% of 1 RM
9 Burpees
15 Double Unders
2 Comments
filed under: WOD
185-205-225-235-235-Stayed with 235 cuz i am still rounding my back and I need to quite that!
3 rds plus 6 Thrusters
125-135-145-155-160 New 3 rep PR!! (previous was 145) WOD: 1 round + 6 thrusters
@David – I’m impressed with your 3 rounds!! The wall climbs/thruster combination was tough!!
I looked at the board this morning and realized it was actually only 2 rds plus 6 thrusters…my bad…Guess I’ll have to wait for some other WOD to impress you…