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Crossfit Back Squat x 7
Back Squat 1-1-1-1-1-1-1 reps
75, 85, 95, 105, 115, 125, 125
A side benefit was meeting a retired Marine at the gym. He’s a life-time power lifter and still in great shape at 60.
Also, started the day with a 5K prep run. Running is getting easier.
Crossfit: Cindy – interrupted
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
Had to take time out to administer first aid to Maria’s niece, she meet a violent Mr. Pukie from her 1st Crossfit WOD.
Got 7 rounds in.
Crossfit: Muscle Ups
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.
Another late evening work out.
I had to do the jumping pull-ups and bench dips.
4:23
Crossfit: Thrusters
Thruster 1-1-1-1-1-1-1 reps
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov
65-65-65-70-75-70-70
Late night work out. Warm up was a 5K prep walk / run, and that was easy thanks to Crossfit.
Crossfit: Barbie
Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do beginner pull ups. Did beginner pull ups and knee push ups. I really need to work on my push ups.
Round 1: 2:02
Round 2: [...]
Crossfit: Michael
Puppies:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
21:12
I decided to start my day and week with this one, and did this before breakfast.
Crossfit: Twins
“Twins”
Puppies:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (or appropriate progressions)
25-45 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Good God! I think I’d rather birth the twins!
12:34
Sub’ed SDHP for rows and did knee progression on the HSPU
Crossfit: (Run 400m, 20 squats)*3
Puppies
3 rounds
Run 400 M
20 Squats
9:33. I ran most of this one, but not all of it. I’m getting better in that department anyway. My training for the 5K is helping.
We’ve had to move our Crossfit work to twilight due to the hot temperatures in Vegas.
Crossfit Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
I did 9.66 rounds. I had to go to wall push ups half way through round 7.
I broke my left elbow a few years back and it’s much weaker than the right. I basically [...]
Going from 0 to 5K: preparing to run a 5K
Crossfit has been such a good program for me. The short, tough workouts keep me motivated and engaged. I’ve had excellent results with strength gains but I’m finding that Crossfit alone is not enough for me to lose weight, so I recently added cardio to my routine. I really don’t like running just to run [...]