December 2011
26 posts
Michael - WOD @ Fitness 19 - 12/22-11
Warm Up 400m run 20 back extensions 10x knee to chest & standing leg raises
Michael 3 rounds for time: 800m 50 back extensions 50 sit-ups My time: 23:53
Crossfit @ Fitness 19 - 12/20/11
Warm Up 400m 30 back extensions 30 sit ups
3 rounds for time: 400m run 20x burpees 800m run 15x burpees 1200m run 10x burpees
my time: 17:56.9
KB Wall Balls @ Lamorinda CF - 12/17/11
I had the opportunity to visit some friends at Lamorinda Crossfit (www.LamorindaCrossfit.com) in Lafayette this morning! Dave did not disappoint, he definitely brought the HEAT. I’ve never done this and it was a lot of fun and very challenging!
Warm Up
supposed to run (I was a few mins late)
KB deadlift
KB squat
KB swing
WOD: KB Wall Balls
30 KB wall balls 35#
200m run
...
Modified "Nancy" @ Fitness 19 - 12/15/11
So probably not the brightest idea to do Nancy since I’ve never really done overhead squats. I guess there’s a first time for everything! meh!
Warm Up 400m (treadmill 7.0) 30 back extensions 5x OHS bar only 5x OHS 65# 5x OHS 75#
It was clear that over head squats were going to be rough and a lot harder than I expected. I think balancing the bar and relaxing enough while keeping my...
"Helen" @ Fitness 19 - 12/11/11
Warm Up
30 back extensions
20 seconds of ropes
400m run
“Helen” Rx’d
3 rounds for time:
400m (treadmill)
21 kb swings 50#
12 pull ups (kipping)
17:05.3
2 WODs @ Fitness 19 - 12/8/11
First of all, I’m super mad that I didn’t record my time for Annie when I did like 2 months ago! How disappointing! I’m pretty sure I’ve shaved off a good amount of my time, I think it was in the 20 min plus range.. anyways, I went hard tonight. warm up, wod, then Annie!
Warm Up:
25 back extensions
stretching
400m
stretching
WOD #1:
3 rounds for time:
800m
rest...
Crossfit WOD @ Fitness 19 Daly City - 12/4/11
Warm Up
400m
stretching/circles
100 jumping jacks
25 sit ups
10 back extensions
3 rounds for time:
400m
30x Wall Ball (20#)
30x Box Jumps (24in)
30x back extensions
22:07.8
I’ve had my vibrams for a few weeks now and I’ve been able to increase my speed on the treadmill from 6.0 to 7.0 and I’ve kept my stride short. I guess I will see how I feel in the next few days...
Crossfit WOD @ Fitness 19 Concord - 12/1/11
I’m not sure what has gotten into me lately, I’m constantly challenging myself. Tonight I was a bit ambitious but I scaled my weight down for the rest of the WOD. This was NO EASY WOD, yo.
Warm Up
800m
25 back ext
Warm Up circles + Stretching
3 Rounds for time:
(Use same load throughout workout)
20x Front Squat 95#/65#
20x Sumo Deadlift High Pull
20x Push Press
200 jump rope...
