Upcoming Events
- Today-October 19th: Inland Empire Hot List. Please cast your vote to confirm what we already know, which is the BEST CrossFit gym in the IE.
- 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
Tuesday
5:30-6:30am = Women CrossFit
6:30-9:30am = CrossFit open gym hours
9:30-10:30am = Women CrossFit
12-2pm = CrossFit open gym hours
5-6pm = Endurance class / CrossFit Open Gym time
Endurance WOD:
Warm-up: jog 1/3 mile loop
Skill: Bring Sally Up Air Squats with Med Ball 20/14#
WOD:
5K Time Trial
Compare Results from previous 5k
*know your previous time I want you to set a goal for yourself before you start WOD.
Cool Down:
Elevated pigeon :90 ea leg
Calf stretch :90 ea leg
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
8-8:30 = Extra Open Gym hours
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2013
10/15/2013,Completed ,My lower back was still hurting badly so I did Cindy instead of the deadlifts. I got 6 rounds ,Bench press: 5 sets of 5 reps. 1. 45# 2. 50# 3. 55# 4. 60# 5. 65#,This stretch was also hurting my back so I hung on the GHD for 4 min the completed 15 min of stretching
10/15/2013,Completed,8rds+1D/L. RX,185/195/215/225 got 4 at235,completed
A. 10/15/13
B. completed
C. 3rds + 3 PU #145/ blu RD
D. 65/70/75/80/85
E. Completed
10/15/2013
B- Completed
C- 6+6pu. Rx
D- 135,145,155,165,175
E- Completed
B) completed
C) 6+ 2pu
D)did not have enough time
E) not enough time
A. COMPLETED.
B. 4 rds + 5 DL rx weight & ring dips + strict w R/P bands on pullup.
C. 75, 85, 95, 105, tried 120 failed at 4.
D. COMPLETED at home.
10-15-13
B. Completed
C. 8+5 hspu *hspu instead of DL(hamstring)
D. 185, 215, 235, 255, 275
E. Completed
B) Completed
C) 8 + 4 pu RX
D) 155-175-175-185-205f-185
E) Completed
A) 10-15-13
B) Completed
C) 5 rds + 5 DL. #225
D)135, 165, 185, 195, 195
E) Complete
B. Complete, C. 6+1 dip 165# red band, D. 45/65/95/100F/95, E., completed
Red band on dips only
A)10/15/2013,B)Complete,C)5+1DL Pink ring dip,D)45#,50#,55#,65#,65#”,E)Complete
b-completed
c-6+7pu/135# pink ring dips
d-45-55-65-75-85(3)
e-completed
A) completed
B) 6 rds + 6 pu 125#
C) 45, 55, 65, 70, 75 (f)
D) @ home
B completed
C 6 + 3 dl 225#
D 155, 175, 175, 185, 205(1)
E completed
B completed
C 5 + 5 dl + 5 rd purple @ 135#
D 75, 85, 90,95, 100
E completed
A) 10/15/13
B) Complete
C) 8+1PU Red
D) 135, 185, 205, 215, 225
E) Completed at home
Rxd not Red on C. Stupid auto correct.
B Completed
C #185 5+ 6pu
D 65 75 80 85 90
E Completed
B. Completed
C. 6 Rds, 1 DL Rx
D. Didn’t have time since box closed
E. Got in what I could
B. Completed
C. 3 + 10 PU, 125#/ red band rd
D. 45, 55, 60, 65, 70(PR)
E. Completed
B) 7+7 pull up
D) 185/225/245/255 failed on the 4th lift/245
B. Complete
C. 4+10 PU , 135# , blue RD, blue/green PU
D. 45, 55, 65, 70, 85
E. Complete
A. 10/15/13
B. completed
C. 5 + 5 pull ups… red band on ring dips #105
D. 45, 55, 60, 65, 65
E. completed
B. Complete
C. 6 +3 pu Rx
D. 135,185,225 , back cramped
E. Complete