10/23/13
5 Minutes of Hip/Ankle/Back Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles
B- Olympic Squat- 10@60/65/8@70/75% of 9/30/13 (Tempo- 2/0/x/1-2); 2 Minutes Rest Between Sets
C- Front Squat- 5@60/70/75/80% of 10/7/13 (Tempo- 2/0/x/1); 2 Minutes Rest Between Sets
D- 5 Rounds of: 90 Second Max Calorie Row; 90 Seconds Rest Between Efforts
Any ladies interested in doing this competition on December 7th? Scaled or Rx
http://www.ezevent.com/Live/NoBabyLeaveTheStockingsOnCrossFitTheRack/12072013/121312
That’s an amazing comp title…
I checked it out tina, Although I can RX it I wont be competitive at it.
im out!
5 Minutes of Hip/Ankle/Back Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles averaged 17 per
B- Olympic Squat- 10@60/65/8@70/75% of 9/30/13 (Tempo- 2/0/x/1-2); 2 Minutes Rest Between Sets ase this on max 275# so 165/180/195/210
C- Front Squat- 5@60/70/75/80% of 10/7/13 (Tempo- 2/0/x/1); 2 Minutes Rest Between Sets worked off 200# base so 120/140/150/155
D- 5 Rounds of: 90 Second Max Calorie Row; 90 Seconds Rest Between Efforts 30/28/29/28/27
Rowing hurt, the bojangles are great for quick hockey starts and stops
Couldn’t make it to the box today due to poor planning, but don’t want to fall behind on the hatch cycle so:
drop in @ globo gym local to my office:
B: 10×115# / 10×125# / 8×135# / 8×145#
C: 5×110/125/135/145
Watched myself in the mirror, need to be more mindful of depth I think….
I like the dedication.
Warm Up 5 rounds of 30 sec Jingle jangles
Front Squat 5/5/5/5 105/120/130/135
Snatch 3/3 @ 55lbs 3/3 @ 65lbs 3/3 @ 75lbs
2 Power Cleans + 1 Split Jerk – 75/85/95
GHD Sit Ups/ GHD Banded hip extensions 10/10/10/10/10
5 Minutes of Hip/Ankle/Back Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles- 16 touches average.
B- Olympic Squat- 10@60/65/8@70/75%- @180/@195 – @210/225-
C- Front Squat- 5@60/70/75/80%- @150/@175/@185/@200-
D- 5 Rounds of: Row 90 on/90 ff Max Cal- 126 Calories total.
5 Minutes of Hip/Ankle/Back Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles
Did not count, but kept a steady pace throughout.
B- Olympic Squat- 10@60/65/8@70/75% of 9/30/13 (Tempo- 2/0/x/1-2); 2 Minutes Rest Between Sets
265 1RM
10 @ 60%= 159 (did 160)
10 @ 65%= 172
8 @ 70%= 186 (did 185)
8 @ 75%= 199 (did 200)
C- Front Squat- 5@60/70/75/80% of 10/7/13 (Tempo- 2/0/x/1); 2 Minutes Rest Between Sets
265 1RM
5@ 60 = 159 (did 160)
5@ 70= 186 (did 185)
5@ 75= 199 (did 200)
5 @ 80= 212
D- 5 Rounds of: 90 Second Max Calorie Row; 90 Seconds Rest Between Efforts
28/27/25/26/30 (not my best effort).
Ouch.
A) jingle jangles 5x 30/30 – 18/18/17/16/17
B) HBBSQ – 10@145 / 10@165 / 8@175 / 8@185
C) FSQ – 5@125/145/155/165
D) 5x Row 90sec/90sec – 182 total – 44/39/33/32/34 – I think. I’m blocking out the memory.
I keep missing squats because I can’t come Monday and Wednesdays. Help!