SATURDAY 130105
SLEEP 4.5/31/2,737
MOBILIZE 2/5/365
ROW 1,000/5,000/365,000
READ 1/52
FLOSS 1/5/365
Saturday, January 5, 2013
2013 NYR UPDATE
SATURDAY 120105
SATURDAY 120105
Row 1000m (3:51)
Foam roller
Rotations
Core WU 1x5
3x5 goblet squats 1/1.5/2 pood)
3x15 kb swings (1/1.5/2 pood)
PUSH 2x5 Press (105#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (205#)
SQUAT 2x5 Front Squat (135#)
CARRY 3x20m Farmers carry (x2)
(24kg/32kg)
WOD #1 10-min bottom squat
Sent from my iPhone
2013 NYR UPDATE
FRIDAY 130104
SLEEP 6/26.5/2,737
MOBILIZE 1/3/365
ROW 1,000/4,000/365,000
READ 1/52
FLOSS 1/4/365
Friday, January 4, 2013
HELEN
FRIDAY 130104
No warm up...
'Helen'
3 RFT:
400m run
21 kb swings (1-pood)
12 pull ups
(12:33)
1000m Row (3:50) (3)
foam roller
Thursday, January 3, 2013
2013 NYR UPDATE
THURSDAY 130103
SLEEP 7.5/20.5/2,737
MOBILIZE 0/2/365
ROW 1,000/3,000/365,000
READ 1/52
FLOSS 1/3/365
Easy Strength Day Eight
THURSDAY 130103
1000m row (3:40)
1x10 (40%)
Press
85
Batwings (hold :50)
25
Deadlift
135
Front squat
75
Farmers Carry
2x50m (24kg/32kg)
Back 'o.k.' need to roll out...
killer headache!!!
Wednesday, January 2, 2013
Easy Strength Day Seven
WEDNESDAY 130102
1000m row (3:48)
Rotations
Core Warm up 5-4-3-2-1
1-1-1-1-1-1
Press
115-120-125-130-135-140
Batwings (hold :10)
25-25-30-30-35-35
Deadlift
205-215-225-235-245-255
Front squat
135-145-155-165-175-185
Farmers Carry
2x20m 2x45m (90#/32kg)
Significant low back 'soreness'(?)
Looking fwd to easy day tomorrow
Two-handed farmers carries easier...
2013 NYR UPDATE
2013 NYR UPDATE
WEDNESDAY 130102
SLEEP 7/13/2,737
MOBILIZE 1/2/365
ROW 1,000/2,000/365,000
READ 1/52
FLOSS 1/2/365
Sent from my iPhone
Tuesday, January 1, 2013
Easy Strength Day Six
TUESDAY 120101
Rotations
Row 1000m (3:49)
Core WU 1x5
PUSH 2x5 Press (100#)
PULL 3x:20 Batwings (20#)
HINGE 2x5 Deadlift (195#)
SQUAT 2x5 Front Squat (125#)
CARRY 3x20m Farmers carry (90#)
Monday, December 31, 2012
Easy Strength Day Five
MONDAY 121231
Foam roller
Rotations
5 rounds
5 goblet squats (24-kg)
15 kb swings (24-kg)
PUSH 2x5 Press (95-lb)
PULL 4x:20 Batwings (15-lb)
HINGE 2x5 Deadlift (185-lb)
SQUAT 2x5 Front squat (115-lb)
WEIGHTED CARRIES 3x20m Farmers walks (90-lb)
Sunday, December 30, 2012
Easy Strength Day Four
SUNDAY 121230
PUSH 2x5 Press (85-lb)
PULL 3x:20 Batwings (15-lb)
HINGE 2x5 Deadlift (165-lb)
SQUAT 2x5 Front squat (95-lb)
WEIGHTED CARRIES 3x40m Waiter walks (16-kg)
WOD
10-9-8-7-6-5-4-3-2-1 rep rounds:
Double unders
Kb swings (16-kg)
(4:17)
Saturday, December 29, 2012
Easy Strength Day Three
FRIDAY 121228
Mobility work
ESWU
5x5 goblet squats
5x15 kb swings
3x1 Turkish get up
DAY THREE
5-3-2 press
3x:20 Batwings
5-3-2 Deadlift
5-3-2 front squat
4x40m farmers carry + 10 push ups
~45-min
C.H.
16kg
75/95/115-lb
15-lb
135/165/185-lb
75/95/115-lb
24-kg + 32-kg
Easy Strength Day Two
THURSDAY 121227
Mobility work
ESWU
5x5 goblet squats
5x15 kb swings
2x1 Turkish get up
DAY TWO
2x5 press
3x:20 Batwings
2x5 Deadlift
2x5 front squat
3x40m farmers carry
~45-min
C.H.
16kg
75-lb
10-lb
135-lb
75-lb
24-kg + 32-kg
Thursday, December 27, 2012
Easy Strength Day 1
WEDNESDAY 121226
Mobility work
ESWU
5x5 goblet squats
5x15 kb swings
2x1 Turkish get up
DAY ONE
2x5 press
3x:20 Batwings
2x5 Deadlift
2x5 front squat
3x40m farmers carry
~45-min
C.H.
16kg
65-lb
8-lb
135-lb
75-lb
24-kg + 32-kg
Sent from my iPhone
Tuesday, December 11, 2012
CFE 8x100m
TUESDAY 121211
8x100m (1-min rest)
(9:01)
5RFT
15 hand release push ups
9 GHD sit ups
21 Kb swings (55-lb)
(16:01)
MONDAY 121210
Tabata sprints 8x:20
PU Improvement (20)
Monday, November 26, 2012
Monday, October 8, 2012
MONDAY 121008
CrossFit Alexandria Week 2
back squat 3-3-3
(185-205-215)
For time:
40 wall balls (20)
20 power cleans (95)
30 WB
15 PC
20 WB
10 PC
(10:44)
Sent from my iPhone
Friday, October 5, 2012
FRIDAY 121005
CFA
Deadlift 3-3-3 (185-205-225)
3 rounds
Max strict pull ups
3-min rest
small band (weak)
1000m row (damper: 4)
(3:29.6)
WEDNESDAY 121003
CFA
Push Press 3-3-3 (135-135-135)
3RFT
20 Kb swings (20-kg)
30 Double unders
(4:49)
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