Tuesday, 12.04.12

Deadlift

95x5

125x4

155x3

185x2

215x1

195x5

Dips

Ring Dips

Strict/Neg:

1/4

1/3

1/2

0/2

0/1

Bar Dips

4/3

1/4

2/3

WOD

Sprints:

On the 30 sec:

5x50 yds

4x40 yds

3x30 yds

Monday, 04.16.12

Ok, it's Monday and I am back in the game this week!  Or at least for today....

Strength: Push Press 3 RM

I was able to get up to 105#.  I think I could have gone higher but we ran out of time.

WOD: "Crushing Helen"

 8 rounds for time;

-100 meter sprint
-8 KB Swings (62 Lb!!!)
-5 plyo push-ups

15:?? I wrote it on the whiteboard but forgot to record it on the computer.  I'll have to check it tomorrow.

All of the 53# KB  were being used, so I decided to try the 62# one.  It wasn't too bad, but I will definitely be feeling this workout tomorrow!

Tuesday, 04.03.12

Strength:  Tire Flip.  Spend 20 min working proper technique flipping the heaviest tire you can


I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint

Sprint the 60 yards as fast as possible each time.  Your walk back to the bar can be utilized as rest. 



My time was 9:something.  

Wednesday, 02.22.12

Last day at Lahaina CrossFit!  Today's class consisted of two regular members and about 8 visitors on vacation.  There was even a guy there that was getting married later on that day.

Strength:

Deadlift

105x5

115x5

135x5

Metcon:

10 box jump 20"

10 deadlift @125

10 squats w/35# kettle bell

Parking lot sprint

I'm still a little bit hesitant with my deadlifts so I went light on my weights.  About half way through the metcon I was feeling a strain in my back in the same place that I pulled before.  I was trying to work through it, but decided to strip the weight down to 105# for the last two sets.  

7 rounds +3 box jumps