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- October 26th: NLI Battleground Series II at American Sports Center. Tommie D. is signed up and a few athletes are on the waiting list. Venue and schedule details TBA
Monday
CrossFit:
Strength: Barbell Bridges 4 X 10, heavy
WOD: “DT”
5 rounds for time of:
12 Deadlift, 155/105 pounds
9 Hang Power Clean, 155/105 pounds
6 Push Jerk, 155/105 pounds
*15 minute time cap
Cool down: 3 rounds NOT for time of:
:10 L-sit Hold
15 Push-ups
200 meter Jog
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
WOD:
EMOM for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
*if you fail before 10 minutes, your WOD is “Cindy”
**if you make it past 10 minutes, but fail the EMOM, you must do the entire 30 minutes as an AMRAP
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
A. 10/13/2013
B.completed
C. 1.1:40 2. 4:58 3. 8:06 4. 11:10 5. 15:16
D. I felt a snap in my lower back in the very beginning and it was very painful so Wayne had me stop for the rest of the prescribed work out.
E.injured
F.injured
A. 10/14/13
B. Completed
C. 1:56/5:26/8:30/11:49/15:14
D. 4 + 3 HPC #85
E. 10:51
F. 6 HSPU
A) 10/14/13
B) completed
C) 1:49
5:20
8:32
11:38
15:28
D) 10:33 65#
E) 11:39
F) 6 rnds 2abmats
B.completed
C.1:22/1:36/1:40/1:41/1:46
D.11:59
E.6:40
F.11 max
A- 10/14/2013
B- Completed
C- 1:40,1:34,1:31,1:31,1:31
D- 13:14 135lbs
E- 6:32
F- skipped per WW. Stretched shoulders for 20 min
B) Completed, C) 1:47/ 1:16/ 1:28/ 2:02/ 1:56, (1:42 average) D) 10:01 Rx , E) 8:18 Rx , F) 8 rounds HSPU
B) completed
C) 1:52/1:55/1:56/1:50/1:46
D) 14:44
E) 8:47
F) 3/3/13
B) Completed – Airdyne 40 cal
C) 1:45, 1:45, 1:41, 1:50, 1:44, (40 cal Airdyne)
D) 3+4hpc RX
E) 5:25
F) 7 rx
B) complete
C) 1:19, 1:24, 1:30, 1,31, 1:24
D) 4 + 1 HPC RX
E) 4:40
F) 12 RX
10-14-13
B. 1:19 1:23 2:26* 2:32* 2:23*
*Rounds 3-5 hurt hamstring
C. Not completed (hamstring)
D. Not completed (hamstring)
E. 14 +10
*correction for the above post, letters B C D & E are out of order.
B. Completed
C. 2:22 / 2:37 / 2:45 / 2:57 / 2:41
D. 14:01 75#
E. 11:00 ROM
F. 9 rds PU, blue band
b complete
c 1:05
1:12
1:14
1:18
1:19
d. 12:15 135#
e. 7
sorry
e 4:53
f 7rounds
Sick today
B) completed
C) 1:34, 1:42, 1:43, didn’t finish
D) 4 rds + 6 DL #115
E) 8:19
F) 4 HSPU fail, 3 fail, 13 PU’s
B. Completed
C. 1:42, 1:45, 2:02, 2:09, 2:03
D. 12:55 65#
E. 11:04
F. 6 HSPU: green + blue band
A) Completed
B) 1:44, 1:42, 1:50, 1:46, 1:48
C) 4 + 1 + 1hpc @ 95lbs
D) 12:35
E) 5 completed rounds of HSPU, 1 ww, 11 rounds pu
b-completed
c-airdyne for calories 1:30- 18,19,19,23,21
d13:25 80#
e- 8:18
f- 6hspu- 2 ab mats
b) 1:41:00/1:40:00/1:44:00/1:39:00/1:44:00
c)10:49 rxd
d) 6:30 rxd
e)6 rounds + 6
Went to failure forgot I could keep going until i could not complete the hspu in the minute
B. Completed
C. 1:31/1:30/1:28/1:28/1:28
D. 9:03 Rx
E. 8:18 Rx.
F. 10 rounds complete Hspu.
A) 10/14/13
B) 2:10, 2:15, 2:22, 2:27, 234
C) 4+5 HPC Rxd
D) 8:13
E) Failed on 9th round
Calfs still in a lot of pain. Horrible for B.
A) completed
B) 1:54, 1:37, 1:25,1:22,1:27 (first 2 sprints from gym and back last three from fire hyrdant and back)
C) 2 rds + 3 cleans 95#
D) 8:11
E) 6 rds + 1 hspu
B completed
C 1:17, 1:20, 1:23, 1:30, 1:25
D not completed YET!
E 6:33 @ home
F 6 rounds hspu @ home
D 9:22 65#
B Completed
C Air Dyne .5mile 1:23 1:25 1:29 1:28 1:29
D #63 8:53
E 8:42
A. 10/14/13
B. completed
C. 1:50, 1:55, 2:00, 2:07, 1:56
D. 10:09 #65
E. 8:58
F. 6 green/blue band
Made up f. On Monday got 8 HPU almost got 9 but failed at the 8th rep
Did F. Rx’d