Archive for March, 2013

WOD Saturday 03-30-2013

WOD Type: “Crossfit Open 13.4” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 7 minutes of: 3 Clean & Jerk @ 135# 3 Toes to Bar 6 Clean & Jerk @ 135# 6 Toes to Bar 9 […]

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Happy Birthday @ 47 Years Old

Yep, today’s my birthday and just wanted to do a quick post to show what I got: The pull up bar cost me almost $90 in parts. Can’t tell me Home Depot isn’t ripping us off here on the Island… I got the bar and plates at PRLifting.com from Antony Bader. Great guy and very […]

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WOD Thursday 03-28-2013

WOD Type: “Open 13.4 Practice” Bike Commute: Cycling: 8.8 miles, 400 feet in elevation gain, Time: 25:40, 300 Calories Burned. WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete Practice in 30 minutes of: 3 Clean & Jerk @ 45# […]

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WOD Wednesday 03-27-2013

WOD Type: “Cindy” Bike Commute: Cycling: 8.8 miles, 400 feet in elevation gain, Time: 28:40, 330 Calories Burned. WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Squats Today’s WOD […]

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WOD Tuesday 03-26-2013

WOD Type: “Cameron” Bike Commute: Cycling: 10.8 miles, 500 feet in elevation gain, Time: 47:40, 468 Calories Burned. WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete for time of: 50 walking lunges 25 Pullups 50 Box Jumps @ 24″ […]

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WOD Saturday 03-23-2013

WOD Type: “Crossfit Open 13.3” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 Minutes of: 150 Wall Balls 20# ball @ 10 feet 90 Double Unders 30 Muscle-Ups Today’s WOD was absolutely horrible! Okay, so I […]

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WOD Friday 03-22-2013

WOD Type: “13.3 Open Practice cont.” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 minutes of: Wall Balls @ 20# Ball Double Unders Muscle-Ups Today’s WOD was only for practice. Today was a little better than […]

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WOD Thursday 03-21-2013

WOD Type: “13.3 Open Practice” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 minutes of: Wall Balls @ 20# Ball Double Unders Muscle-Ups Today’s WOD was only for practice. I’ve been doing wall balls, but not […]

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WOD Tuesday 03-19-2013

WOD Type: “MetCon” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Complete AMRAP in 12 minutes of: 75# Shoulder Pres @ 4 Reps 75# Sumo Deadlift High Pulls @ 8 Reps 75# Front Squat @ 12 Reps Today’s WOD was […]

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WOD Sunday 03-17-2013

WOD Type: “Strength & Metcon Training” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Strength Work: Cleans of 115# 5 sets @ 5 reps MetCon: 15, 12, 9 of: 30# Dumbbell Thrusters Double Unders @ 50,40,30 Reps Today’s WOD was […]

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