Posted on January 6th, 2009 by rockcat
First, Today’s Warmup
2x Samson Stretch
2x Hanging L-Sit
2x Rings L-Sit
15 Bench Press - 45#
10 Squats
5 Parallel Push ups (WOW going back up was tough)
2 Feet to bars (I did hanging knees-closer-to-elbows)
Today’s WOD
Complete as many rounds in 20 minutes as you can of:
15 - Pull-ups
30 - Push-ups
45 - Squats
Results: 3-15-29-0
Quite a workout! Used blue-band on the pull-ups. [...]
Filed under: Crossfit, General Cardio, Metcon | No Comments »
Posted on December 30th, 2008 by rockcat
Todays WOD:
“Jackie”
1000m – row
50 – bar thrusters – 45#
30 – Pull Ups
for time
Scaling: 30# Thrusters, Blue band for pull ups.
Results:
500m Row: 2:11
1000m Row: 4:30
“Jackie”: 13:21
Workout:
Type: General Cardio
Date: 12/30/2008
Time: 18:00:00
Total Time: 00:45:00.00
Calories: 409
Filed under: Crossfit, General Cardio | No Comments »
Posted on December 23rd, 2008 by rockcat
Today’s WOD
1500 m - Row
Ten Minute continuous clock
Two minutes of each:
KB Swings - 1 Pood
Dumbbell Thrusters - 35/15
Medicine Ball Cleans - 20
Double-Unders
Pull-Ups
Rower was counted as total calories. Others were reps.
Scaling
Small/Yellow KB - less than 1 pood
15# Dumbbells for thrusters
10# Med ball
Jumping Pullups
Result: 203
Workout:
Type: General Cardio
Date: 12/23/2008
Time: 16:30:00
Total Time: 00:45:00.00
Calories: 409
Filed under: Crossfit, General Cardio | No Comments »
Posted on December 15th, 2008 by rockcat
Todays WOD
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
For time, 30 min. max
Warmed up, practiced sumo deadlift high-pulls. After cooled down and stretched.
Time: 30 min Finished 70 Burpees on the last set.
Great to be back!
Workout:
Type: General Cardio
Date: 12/15/2008
Time: 09:30:00
Total Time: 00:50:00.00
Calories: 454
Filed under: Crossfit, General Cardio | No Comments »
Posted on October 30th, 2008 by rockcat
1000 Meter row. About 11 minutes.
Workout:
Type: General Cardio
Date: 10/30/2008
Time: 17:30:00
Total Time: 00:20:00.00
Filed under: Crossfit, General Cardio | No Comments »
Posted on September 20th, 2008 by rockcat
Workout:
Type: General Cardio
Date: 09/20/2008
Time: 09:00:00
Total Time: 00:40:00.00
Todays WOD
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Scaling:
25 Jumping pull-ups each round.
3 full rounds (25 Jumping pull-ups each) and about 2/3 of the last 400M lap.
I REALLY paid for the crappy eating I did earlier this week. Time to get back [...]
Filed under: Crossfit, General Cardio | No Comments »
Posted on September 9th, 2008 by rockcat
Workout:
Type: General Cardio
Date: 09/09/2008
Time: 10:00:00
Total Time: 00:35:00.00
Today’s WOD
2000 m - Row
for time
Results
Time: 9:52.6
Rower set on “4″.
Filed under: Crossfit, General Cardio | No Comments »
