CrossFit isn’t just for Marine-wannabe guys any more. Women in New York City, and across the country, are cozying up to huge barbells, gymnastic rings, and climbing ropes. Tracy Anderson this is not; you won’t find three-pound weights in a box (the name for Crossfit “gyms”).
In…
WARM-UP:
WOD:
Followed by 28 burpees in honor of Lindsay’s birthday!
Joined Kauai Crossfit this morning during their open gym. Used their warm-up from yesterday…
2 rounds of:
- 200m run with a partner carrying a 14# wall ball one way
- 10 wall ball slams
- 10 wall balls
- 10 walking push ups
- 10 pull ups
Followed by the benchmark WOD, Grace:
- 30 clean and jerks for time
Went with 83# which is a PR for me. Finished in 13:46.
Congrats to Derek on going Rx for the first time on Grace!
Hit up the fitness center at our hotel on Oahu a few days ago and did the following:
- 3 mile bike
- 21 db push press
- 2 mile bike
- 15 db push press
- 1 mile bike
- 9 db push press
Didn’t time it but felt good to get moving. Used 25# on the push press.
Joined the 8am yoga class this morning at the Princeville Resort in Kauai. Was a strenuous but relaxing experience. Been stiff traveling so was nice to stretch.
WARM-UP:
400m run, followed by 2 rounds of:
SKILL:
WOD:
3 rounds of:
17:00
WOD:
WARM-UP:
WOD:
5:29
WARM-UP:
750m row, followed by 2 rounds of:
SKILL:
Accumulate 3 mins L-Sit holds
WOD:
21-15-9
12:30 @ 53#
Warmup:
2 rounds of:
Strength or Skill Work:
WOD - 4 rounds of 45 seconds at 4 different stations
3 rounds for time of:
25:29
Did this same WOD after Derek the other night, same weight, 13:13.
Did another WOD at home.
Reps Counts:
10-9-8-7-6-5-4-3-2-1
- Mountain Climbers (1 rep = both legs)
- Leg Levers
- Plank to Pushups (1 rep = 2 arms up and down)
- Russian Twists 15# dumbell (1 rep = you have to twist to both sides)
- Time - 11:35
With these 4 movements, you do 10 reps of each in the 1st round, then 9 reps of each and so on.
