Wednesday, 18 January, 2012
Posted by Mandee on January 17th, 2012
11 responses
Warm-up: 2 Minutes of jump rope followed by 3 Rounds: 5 PVC pass throughs 10 Squats 5 No push up inch worms 10 Kipping swings Workout: "Athlete's Choice" 2 Rounds of: 500 Meter row 400 Meter run 30 Hand release push ups 20 Pull ups Post time to comments. *Athletes can choose to do movements in any order and can be different each round but the athlete must complete the total # of reps Rx'd for that movement before moving on. Powerlifting: A. Push Press- Find a 1RM; Rest as needed between efforts B. 30 HSPU for time. C. DB external rotation- Build to a 8RM/arm @30x0; Rest as needed between efforts D. DB Powell Raise- Build to a 8RM/arm @30x0; Rest as needed between efforts "Be Your Own Bodyguard Part 3: In-Action" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] "The Invisible Made Visible In A Track Athlete" with Kelly Starrett - video [wmv] [mov]
11 responses to "Wednesday, 18 January, 2012"
January 18, 2012 at 5:49 am
January 18, 2012 at 12:50 am
January 18, 2012 at 1:18 am
pushups, pullups, run, row, row, pushups, pullups, run
I think the back to back row is the way to go on this.
January 18, 2012 at 1:39 am
January 18, 2012 at 2:10 am
I wish I were as smart as Larry, because I think he's right. Went row, run, pushups, pulls (wash and rinse, I mean repeat).
January 18, 2012 at 3:30 am
Great job Mandee on Cubelic and the Kid this morning! You sounded like a natural on the radio. :)
January 18, 2012 at 5:39 am
January 18, 2012 at 6:11 am
pullups, pushups, pullups, pushups, row, row, run, run... not one of my most effective ideas.
January 18, 2012 at 6:13 am
January 18, 2012 at 8:05 am
January 18, 2012 at 11:52 am
Row, pushups, pullups, run, pullups, run, pushups, row. Whew!