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090731
20 minutes
OHsquats 15kg bar x 10
max pullups 15 12 7 8 6
5 rounds with little bit longer rest before the pullups
Had to sub. 400m run because my calves were still totally dead, having trouble just to get up standing from bed in the mornings. Decided to do OH squats because I only tried them once before and they are difficult in the beginning. Thought about doing Lynne one more time because last week I made Lynne the wrongway. I made her on time, not on max every round. But I thought if I make benchpress today it would surely come a pushcentric exercise the day after… But look what came up, Yes. of course, max effort on back squats… dollars or donuts (or what is it you say)
Doesn’t matter what exercise I substitute, crossfit is trying to kill me!
090801
Backsquats 90 95 100 105 110 115PB 120f (kilogram)
But I made a new PB anyway Ha, up y**** crossfit, I don’t give in that easy!
090802
JT 15 12 9
HSPU, Bar dips, pushups.
13.38
HSPU with feet on bar on shoulderheight.
Ok this time CF had its revenge, everything was hell for my arms today :D OK , I shouldn’t be so cocky next time.
Had to sub. 400m run because my calves were still totally dead, having trouble just to get up standing from bed in the mornings.
Backsquats 90 95 100 105 110 115PB 120f (kilogram)
But I made a new PB anyway Ha, up y**** crossfit, I don’t give in that easy!
Dranziel, Nice job on the PR!!! Just keep working the Pose, it’ll come with time (and that pain in the calves will pass too, just don’t push too hard).
Had to sub. 400m run because my calves were still totally dead, having trouble just to get up standing from bed in the mornings.
Backsquats 90 95 100 105 110 115PB 120f (kilogram)
But I made a new PB anyway Ha, up y**** crossfit, I don’t give in that easy!
Dranziel, Nice job on the PR!!! Just keep working the Pose, it’ll come with time (and that pain in the calves will pass too, just don’t push too hard).
Hehe, thank you Yes, I’ve looked at the CF-endurance site and youtubevideos all weekend on the POSE method But next time I’m going to run outside, feels like it’s going to easy on the treadmill and what I’ve read about POSE it is more difficult to get the feeling of falling forward when running because you run into the treadmill if you lean forward to much.
I also want to run 400 meters outside, but it is often accompanied by another exercise in the gym and it is a bit difficult to run 400m outside of my gym… But I’ll figure something out I hope.
“J.T.”, scaled to Pack with some further mods
21-15-9
HSPU progression (feet at waist height)
Bar dips w/ weight assist
Push-ups
Push-ups were absurdly hard (sets of 3-5 in 1st round, sets of 1-2 last round).
I found the HSPU easiest ; it appears that I need to elevate my feet more next time.
5:00 before class
have every warm up run/push up/etc…..
Buy in
5:00
Bear crawl to edge of mat => FWD roll on wrestling mat => Precison jump at door => run to yellow pole and back =>agility ladder 2 in 2 out => agility ladder => ski jump => handstand attempt
WOD
“Fran”
5:00 cap. Have every one scale to make this
WOD’s i didn’t post yet:
C&J ladder with 100# (45kg). Only made it to 4th completed round. In round 5 only did 4 reps. Quite dissapointed but was a great WO.
Nicole pack: 6 rounds 50 pull ups
Squat 90-100-105-110-105-100-90 KG’s
Was alone in the gym so didn’t dare to do more then 110.
Ha, up y**** crossfit, I don’t give in that easy!
But next time I’m going to run outside, feels like it’s going to easy on the treadmill and what I’ve read about POSE it is more difficult to get the feeling of falling forward when running because you run into the treadmill if you lean forward to much.
