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Tuesday, January 14th, 2014 - Rest Day
Posted: 14 January 2014 08:35 PM   [ Ignore ]   [ # 31 ]
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Tuesday 140114

Run 1.5 mi. 12:01 min.

XFit - Rx’d - Post split times
  Four rounds of:
  Row 1,000 meters*
  Rest 90 seconds

*sub’d Run 0.5 mi as I don’t have a rower. 

Splits: 3:21, 3:15, 3:15, 3:10

Off for a few days. Tinkerbell 10 km on Saturday in Disneyland!!!!

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 14 January 2014 11:14 PM   [ Ignore ]   [ # 32 ]
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Tuesday night

75 Double unders
4 rounds of
45# db deadlift, 10 reps
45# db squats, 10 reps
10 HSPU (subbed pike pushups with feet elevated)
then
75 Double unders

time 11:30

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M/25/5’11”/200

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Posted: 15 January 2014 01:30 AM   [ Ignore ]   [ # 33 ]
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“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
12.5 kg Dumbbell thruster, 8 reps
12.5 kg Dumbbell walking lunge, 10 reps

4 Rds, + 8T2B + 8Db thrusters

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 15 January 2014 03:00 AM   [ Ignore ]   [ # 34 ]
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January 5th, 2014 - Back squat, GHD Sit-ups, Back extensions

20kg Back squat, 20 reps
8 GHD-situps and 8 Sit-ups
15kg Back squat, 20 reps
20 Back extensions
10kg Back squat, 20 reps
8 GHD-situps and 8 Sit-ups

Time: 6.40

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SWEDEN
Crossfitting on and off since June 2009
———————————————————
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

“At the end, when your legs are tired and your arms are giving out, get angry! Get angry that you are tired. Then hit it harder.”

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Posted: 15 January 2014 01:03 PM   [ Ignore ]   [ # 35 ]
Big Dawg
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WU: Gymnastic WU#2

Press - 45x10, 65x5, 95x3, 130x5, 130x5, 130x5
105x10

Clean fun (technique time):
Hang clean: 105x5, 105x5, 105x5
Power clean with pause before the second pull: 105x5, 105x5, 105x5
More Hang Clean with front squat: 105x5, 115x5, 125x5, 125x5

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M/34/5’ 10”/182#

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