Saturday 070901
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070704.
Read more about the rules and proper form in the CrossFit Journal article, “CrossFit Total” .
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070704.
Read more about the rules and proper form in the CrossFit Journal article, “CrossFit Total” .
Man I can’t wait for CrossFit Jenks (FIT) to officially open. I had to modify my WOD “CrossFit Total” because my Oklahoma Rigged CrossFit Home Gym does not have a supportive enough squat or shoulder rack to accommodate heavy loads nor do I have enough weights. Nonetheless posted below is my modified WOD
1 SEP 2007 Saturday
CFWU x 2
“CrossFit Total” modified (a train-up if you will)
Back Squat (Your Body Weight), 10 reps minimum or greater for 3 sets My BW today 171 used 185lbs for 10,10,10 reps and 1 burn set at 135lbs for 12 reps
Shoulder Press (1/2 Your Body Weight) 10 reps minimum or greater for 3 sets My BW today 171 used 95lbs for 10,10,10 reps and 2 burn sets at 65lbs for 12 reps
Deadlift (1 and 1/3rd Your Body Weight) 10 reps minimum or greater for 3 sets My BW today 171 used 225lbs for 10,10,10 reps and 1 burn set at 185lbs for 15 reps
100 horizontal leg lifts (lying on back, 6 inches to 65degrees)
300 Jump Ropes
Can’t wait for the gym to open to see just how weak I am and not have any excuses due to lack of equipment/weights.
4 Rounds:
400 meters Run
15-Thrusters (65 lbs)
15-Kipping Pull-Ups
Time: 18:22
Got-r-Done……Awesome work outs. I’m in the best shape of my life b/c of these work-outs. You will be amazed at what these work outs will do for you in such a short period of time. I have been working out for years, but have never gotten to where I wanted to be until I started CrossFit. I walk away from each work out feeling like I accomplished something. You have to try this stuff out!!! Keep up the good workouts Breck!!!
Did “Power Elizabeth” instead.
21-15-9 rep rounds of:
Power Clean 135 lbs
Ring Dips
Time: 6:16