Mar 12, 2016
apparently did not post yesterday, and ways, this is my favorite opens workout so forth! _____ power snatch- 55 banded pull-ups reps- 70
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apparently did not post yesterday, and ways, this is my favorite opens workout so forth! _____ power snatch- 55 banded pull-ups reps- 70
15.3 prep and cool down
This is how I do the opens ... 15.3 warm up: + 25 minutes of rolling out with a foam roller and lacrosse ball, plus kbell hip mashing like a champ. Roll out everything: quads, hips, glutes, back, traps, shoulder blades, lats, shins, calves, hamstrings. + banded hip and ankle pulsing stretches, so much prayer pose + shoulder mobility and internal/external rotations, banded pull aparts + fast air squats + 4x suicide sprints with walking between (Friday's was air dyne sprints, :40 each with 1:00 spin x5, which I think was a little too much) + movement prep: 20# WB x10, MU transitions on low rings, 1 muscle up, 10 du on both ropes x2, 14# WB x5 Cool down: 12 min slow on the air dyne, quad stretches, voodoo floss
My uncut and unedited video from Crossfit Opens. Later I will do edited version, but because of changes in timetables of Affilate club, where I passed it, I had to shoot the video in order guys from Reebok would judge me. I'd say that I f*cked up. I can do better and I can lift better, hopefully I have 4 more weeks to prove it.
For now I have 115 reps in 9 min and 90 kg in clean and jerk.
Ahahaha i just did 21-18-15-12-9-6-3 of 95 pound thrusters and over the bar burpees with out puking go me
So Street Like Elmo
So Street Like Elmo
Tuesday March 18th
Woke up with a cold. Dang cold season. so sore from monday. Rest day.
Wednesday March 19th
Elizabeth 21-15-9 Squat cleans 95# Ring dips =9:32
Can’t believe I got out of bed for this. literally. This cold sucks. Did sets of 5 on the cleans until that got stupid at about 15 reps in. then did 3s and 2s. Did singles on the dips the whole way. It was all I could manage.
Thursday March 20th
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Opens 14.4 here I come~
140307 WoD
“14.2″
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN – includes Masters Men up to 54 years old 95-lb.…
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Is this thing on?? Get comfy. Things have gotten spicy over the past week…. how do I sum this up in a blog post that doesn’t take me another week to finish?