WOD Type: “Rest” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: NA today do to a nasty pinch in my back… Skill Work: N/A Teachable Moment: WOD Moment… Drink plenty of…
Category: Blog
WOD Thursday 04-11-2013
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. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: Aerobic: Bike 17 Miles for time of: Road Bike for endurance Today’s WOD was completed in 1:10:21. I burned 735…
WOD Wednesday 04-10-2013
WOD Type: “Strength” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: 6, 5, 5, 4, 3 Reps WOD Particulars: Strength: Deadlifts @ 5, 5, 5, 5, 5 135# 185# 205# 225# 235# Today’s WOD was completed in one hour….
WOD Tuesday 04-09-2013
WOD Type: “Strength” WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Up Program: 6, 5, 5, 4, 3 Reps in under 3 minutes! WOD Particulars: Strength: Bench Press @ 10, 8, 5, 4, 3, 2 I started out with 135#…
WOD Sunday 04-07-2013
WOD Type: “Crossfit Open 13.5” 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 4 minutes of: 100# Thrusters @ 15 Reps 15 Chest to Bar Pull-Ups Today’s WOD was completed in the allotted 4 minutes with a…
WOD Monday 04-01-13
WOD Type: “Make-Up Day” 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: Thrusters @ 2,2,2,2,2,2,2 I started out with 45# for 8 reps, 65# @ 8 reps, 75# @ 6 reps, 85# @ 5 reps, 95# @ 3 reps,…
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…
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…
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#…
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…