New favorite workout song!

Monday 100719

Warm up
Joint mobility
Air Squats
Plank Holds
Perfects Stretches
Side Lunges
Front Kicks
Pass Throughs


WOD:
10 KBS 25 lb
3 TGU - each side 18 lb
10 KBS
4 TGU each side
10 KBS
4 TGU each side
10 KBS
3 TGU each side
10 KBS

Skill work - practice OHS with pvc to work on form.

Cool down stretching

"There are two basics that every person in every area of fitness needs to master; how to generate power with your hips and how to control a weight overhead. Don't confuse basics with beginners. Get back to basics."
Shaun Cairn, Senior RKC

Wednesday 100505

Modified "Nate"

AMRAP in 10 minutes

2 Pullups
4 Pushups
8 KettleBell Swing

8 full rounds. I subbed ring rows because I can't get my foot in the band on my own, and used the 25lb KB. I also did full plank pushups, which is a first for me.

Tuesday 100504

Strength- Backsquat x 3
65,85,95,105,115,

Tanks from CrossFitMom.com
200m farmer walk 70lb
250m row
200m waiter walk lh - 25lb
250m row
200m OH Barbell walk
250m row
200m waiter walk rh - 25lb

Friday 04302010

Ran 5k

45:13

Pretty good considering I avoid running alltogether. I'm not very consistent with my wods. And when there is any running I usually sub a row.

Tuesday 042710

Terrible 25 (Younger sibling of Filthy 50)

25 Box Jumps 16" Box
25 Jumping Pullups
25 KBS 25lb
Walking Lunges - 25
25 Ab Mat sit ups
25 Push Press - 20lb
25 GHD Back Extensions
25 Wall Ball Shots 12lb
25 Burpees
25 Single Jumprope
-----------------
I was corrected on my KB Swing form. Apparently I was leaning too far forward at the bottom of the swing. The proper form is to sit more into the bottom, with maybe a slight lean.

Monday 042610

Strength:

Backsquat
3x 45
65
75
95

WOD:
Baby Nancy
3 Rounds
200M run
12 OHS - 22 LB