Big Ern McKracken's Tumblr page

I use Tumblr strictly to record my CrossFit WOD and any thoughts I had about them in preparation to compete in the CrossFit Games.

[bigernmckracken]

24DEC2018

In teams of two, complete the following;

3-6-9-12-15-18-21

Row for calories

Thrusters (75/55)*

=7:48

Rest 5 minutes, then

21-18-15-12-9-6-3

Assault bike calories

Wall ball shots (20/14)*

=8:18

*performed with a #35 DB

[bigernmckracken]

“The Comeback continues”

21 DEC2018

A1:3x12 Hamstring slider curls

A2: 3x :40 wall sit

Rest two minutes between efforts

B1: 3x8 belt squats with #72

B2: 3x6 DB side plank rotations w/#10

B3: 3x8 Trap 3 raises w/ #2.5

C: 5 RFT:

30 One-arm double unders

8 Bar rows

15 box jumps @ 24”

=9:49

[bigernmckracken]

19 DEC2018

A1: 3x10 side plank clamshells

A2: 3x10 Banded psoas marches

Rest 2 minutes between efforts

B1: 12 GHD sit-ups

B2: :30 back ext. hold

Rest 2 minutes

Amrap 20

15 squats

20 lunges

25 calorie AB

10 DB clean & jerk w/ #35

3 + 1 calorie

[bigernmckracken]

Wishing the happiest birthday ever to the woman who's always had my back, my front and my side!!! #happybirthday #birthdaygirl #mrandmrshenry

[bigernmckracken]

Who said CrossFit?!!! #imthere #cantstop #wontstop

[bigernmckracken]

If you no rep me, you better come at me bro! (at CrossFit Metanoia)

[bigernmckracken]

Partner barbell complexes and burpees. #crossfit #metanoia #partner #partnerwod #conditioning #betterwithafriend (at CrossFit Metanoia)

[bigernmckracken]

Pushing and pulling with a side a conditioning for good measure. #CrossFit #Metanoia #strict #HSPU #pullups #conditioning #changeyourdirection (at CrossFit Metanoia)

[bigernmckracken]

CrossFit Metanoia will be operating under a holiday schedule starting December 19th through January 1st. #crossfit #happyholidays (at CrossFit Metanoia)

[bigernmckracken]

Community WOD. #crossfit #metanoia #community #wod #harder #better #faster #stronger #changeyourdirection (at CrossFit Metanoia)

[bigernmckracken]

Just in time for the holiday season, new CF Metanoia Raglans are available for pre-order! #crossfit #metanoia #holidays #swag #changeyourdirection (at CrossFit Metanoia)

[bigernmckracken]

CrossFit Metanoia will observe the following hours for the Thanksgiving Holiday: Wednesday, November 23rd- closed at 7pm (5:30pm last class) Thursday, November 24th- closed Friday, November 25th- open 11am-1pm for Open Gym and Inception WOD (no class) Saturday, November 26th- return to normal hours (10am Community WOD/ Open Gym 11am - 1pm) (at CrossFit Metanoia)

[bigernmckracken]

Great times today at the WODgiving charity event. Shout out to Iron Forged Athletics for putting together a spectacular event. #crossfit #crossfitmetanoia #ironforgedathletics #community #metanoia (at Iron Forged Athletics)

[bigernmckracken]

5:30 PM class getting some positional work in before tackling tonight's triplet of power snatches, bar-facing burpees and rope ascents. #crossfit #metanoia #drills #skills #snatch #goinguponatuesday #changeyourdirection (at CrossFit Metanoia)

[bigernmckracken]

#CrossFit #Metanoia #Saturday #communitywod #rowing #assaultbike #running #gobletsquat #dbpress #fayettevillenc #fortbragg #changeyourdirection (at CrossFit Metanoia)

[bigernmckracken]

Just some fun from this morning's Community WOD. #crossfit #metanoia #partnerwod (at CrossFit Metanoia)

[bigernmckracken]

Coach Russ leading the cool down following this morning's Community WOD. #crossfit #metanoia #crossfitmetanoia #stretch #staticstretching #grownandflexy (at CrossFit Metanoia)