|Author:||Sorting Last Post on Top ↓ Message:||
Tonight's workout was:
Back squat 3x5 - 65# - 75# - 85#
Shoulder press 3x5 - 65# for all 3
20 dumbbell push press - 15#
40 push up
And then 20 minutes at a brisk pace on the treadmill.
Also found out that we're doing a CrossFit demonstration/exhibition on Saturday morning!
You can either have results or excuses.
The pain of discipline is less than the pain of regret.
Today was 4 rounds of 800 meters and 5 rounds of 20 kettlebell swings (my favorite) for time at 18 minutes.
Looks like a killer!
We did the 4 rounds of 800m today.
Times: 2:58, 3:22, 3:12, 3:09
I was almost able to pace with the fastest member on the first run, however without their push on the other three I slacked off a bit... I also attribute it to not getting enough recovery time between 1 and 2. Picked up the pace a bit better in the last two.
Have a great day.
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
~CrossFit Level 1 Certified Trainer
SparkPeople CrossFit Team Leader
Check out www.CrossFit.com and get serious about building a better you!