Crossfit log

JASMINE DANKER

[krossfit-blog]

Many people who exercise, upon getting injured would lay of exercise altogether, I am not saying go crazy and do what you use to do but pace yourself a little and work with what's left. Let's start with basic body weight exercise even those whom have no wrist injury could do.

[krossfit-blog]

30 oct 2012

Back squat 5x5 121.5-138-144-149.5(pr)

Auxiliary exercise for my back and tricep. Which is about the same thing all the time. 3 sets 10-12 reps Bbback row Tricep pull down Seated upright back row Static hold push up focusing on shoulder squeeze Cable pull down External rotation with band

[krossfit-blog]

1st nov 2012

Front squat 5x5 94/116-121.5-127-129(2reps,f) 3 sets 20 kg per side walking lunges 10 step 20 double unders 3x10 Roll out 1st day of paleo 1030am-2 eggs and tuna 330pm-chicken avacado salad and 3 egg and tuna

[krossfit-blog]

31 oct2012

Did completely nothing,went home early to rest

[krossfit-blog]

25/10/2012

Box wod with Ujin For time 20 ctb 20 box jump 20 ring dips ( i did jumping one half Way)-.- 40 du 20 TTb 20 jumping squat Time: 9 min 10 sec Practice pistol 3 sets on each leg Left 10-8-5 Right 6-4-3 How do you balance your pistols out ?

[krossfit-blog]

24/10/2012

Am easy wod with vanessa 7 pull up 7 box jump 7 push up 21 doubleUnder 7 kte 7 squat 2 du Pm: 2 sets prowlers 315lbs (50 m) 1min 14 sec( upslope) 40 second (down) : knees gave way

[jasminedanker-blog]

Back squat at work. Followed by practicing my dips.and handstand push up #crossfit#backsquat#exercise#fml#gym

[krossfit-blog]

13-22oct 2012

13 oct 10 sets teams of 3( Kyle and Jeff ) 15 unbroken wall ball Amrap Kb swing Double unders :27:56 min / 375kbs/756 du 15 oct mon Trainers wod at enduro 2muscle up( x2 smu) 21 double under 1 trusters ( max effort)100-115(f)-111.5 16 oct Tuesday Box squat 50% x 2x12 (70 lbs) 4 rds 90 sec 5 mu Amrap du Rest 60 sec (47/55/42/55) 199 double unders 17 oct @gym Hang clean 70%x2x12 82.5x10 89x1 94x1 Clean pull (94lbs) 3x3 150 m sprint 23/23/24 19 oct Friday Front squat 140-151(pr)-160(f)-156(f)x2 4 rds 5 hspu 10 pu 15 kbs 20 squat Rx:11:32 20 oct Saturday Coach-Moses-kannan 25 min 400 m run Amrap Row Burpees Wallball : 1508 reps 22 oct Monday Power clean 100lbs practice 10 min ladder 1kbs 1 burpees ..... Rx 10 rds + 5 kbs I gotta log down my score....

[krossfit-blog]

10/9/2012

Back squat at the box 3-3-3-3-3 120-130-140(pr)-130-130 Just checked that my 1rm max back squat Is 165.5 but that was in june.. Just show how 'hard'ive been training. I back squat more 1.5 body weight but when I see a flight of stairs, my knees collapses...

[krossfit-blog]

Weeks of not squating and today I could only managed 121lbs of 3 repetition. For 5 sets

[jasminedanker-blog]

I get paid for this @zexy (Taken with Instagram)

[krossfit-blog]

Box squat form check 116lbs 5x5

[krossfit-blog]

This is what I gotta do this week,I've been not on par with training and I've incorporated my box workout and also my Own workout at my own gym. I don't think it's alot and this week is my double unders challenge for time, Alternating 500 and 1000 on different days for time and clean up my food.

[jasminedanker-blog]

Taken with Instagram

[krossfit-blog]

Haha the power of technology, I just discovered I had instagram and also realize wtf it is, trust me even if you look like u just ran out from bed or like crap, the effect just do you justice.amazing

[krossfit-blog]

This is my best friend for life and she surprise me at work though she supposed to be in Australia studying

[krossfit-blog]

Am 5x 20walking lunges 15 leg lift Pm Front squat (116lbs) 5x5

[krossfit-blog]

4/7/2012

Deadlift 5x5 160lbs(it felt super light) Seated external rotator /internal rotators 3x15 Seated cable row Pm 30min power walk with my client 2abs exercise