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Sunday, June 16th, 2013 - Rest Day
Posted: 16 June 2013 08:34 PM   [ Ignore ]   [ # 16 ]
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June 16, 2013

Warm Up:
Run 2.0mi 16:01min

WOD:
Rest Day

Fun:
Deadlift
3 -  3 -  3 -  3 -  3
135 - 155 - 165 - 175 - 180PR

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 17 June 2013 03:16 AM   [ Ignore ]   [ # 17 ]
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Warm up: 3x (10 GHD sit ups, 10 lunges 20kg, 10 good mornings 20kg)

WOD 130609 (pack)
21-18-15-12-9-6-3 of:
SDHP 25kg,
Push jerk 25kg

Time: 8:21

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M/47/80kg

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Posted: 17 June 2013 03:39 AM   [ Ignore ]   [ # 18 ]
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This’ll be for Monday the 17 th since the one for today is not open yet

FLEXIBILITY:
Bridge Up Hold for 5 minutes
Rest as needed
Pancake Split Hold for 5 minutes
2 min bottom of squat

Strength
Deadlift
5 x 135
10 x 235 new high rep pr

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Sdhp sub really was horrible.  16 min and 54 sec

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 17 June 2013 12:44 PM   [ Ignore ]   [ # 19 ]
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90 min power vinyasa yoga class

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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