tag:blogger.com,1999:blog-3453725966977274971.post6316738460439691341..comments2010-05-29T13:19:01.752-04:00Comments on Sandyspringscrossfit: Sandy Springs Crossfithttp://www.blogger.com/profile/15039039745578686773noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-3453725966977274971.post-62268756056308488422009-08-30T19:06:13.390-04:002009-08-30T19:06:13.390-04:00Today
Warm Up
5min Jog
PVC Pass Throughs
15 OHS
15...Today<br />Warm Up<br />5min Jog<br />PVC Pass Throughs<br />15 OHS<br />15 Push Ups<br />15 DB Swing, 40#<br />10 K2E<br />15 Supermans<br />DROM Stretches<br /><br />Weighted Pull Ups 7x1<br />0x5,0x5,25x1,35,45,55,65,70(f)<br /><br />Max Reps Deadhang 12<br /><br />HSPU Skill Work<br />3xHandstand Hold and HSPU negative<br /><br />65# may or may not have been my previous PR. 70# got about half way up there, and wasn't feeling another shot at it. Happy with the 65 since i havent been doing pull ups much recently. Not so happy with the 12 rep max though, but they were full extension on every rep, and I guess i should just be happy that my shoulder isnt bothering me anymore.<br /><br />Congrats to Jeff and Karin for the wins yesterday, and also to Krissy and Curtis.Jhttps://www.blogger.com/profile/07612352478135994190noreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-36509744338862545252009-08-30T01:36:54.710-04:002009-08-30T01:36:54.710-04:00sunday class?sunday class?Vilashttps://www.blogger.com/profile/09761840850775499803noreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-73154011410454382132009-08-29T12:06:29.183-04:002009-08-29T12:06:29.183-04:00Workout for today:
Burgener Warmup
15 Squat
15 DB...Workout for today:<br /><br />Burgener Warmup<br />15 Squat<br />15 DB swings, 40#<br />15 Push Ups<br />10 Pull Ups<br />15 Good Mornings, 40#<br />15 Situps<br /><br />A little gymnastic strength work<br />3x Skin the Cat into Tuck Back Lever Hold then into Tuck Front Lever Hold<br />each hold for about a split second<br /><br />WOD<br />3 Rounds<br />5 each side DB Snatch, 40#,<br />10 DB Front Squat, 100#<br />25 Situps<br />9:39<br /><br />Now off to play wiffle ball.<br />Hope everyone did well and had fun at the competition todayJhttps://www.blogger.com/profile/07612352478135994190noreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-27484186391311763222009-08-28T12:34:13.872-04:002009-08-28T12:34:13.872-04:00Krissi is just showing us she's getting full r...Krissi is just showing us she's getting full range of motion.<br /><br />Date with 95 RX= 7 rounds. Have felt off all week with workouts, this one felt good. Did 8 rounds with 75 lbs eight months ago. Power output was probably the same.<br /><br />Jonathan,<br />I wont be back in till monday. The list is on the office computer or I would do it from home. Maybe Nate or Chace will read this and send it out. Otherwise It'll wait till then.Paul Siegelnoreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-49268606899639301682009-08-28T10:10:06.262-04:002009-08-28T10:10:06.262-04:00yeah, krissi's shirt, aaahh hah hahhh . we ha...yeah, krissi's shirt, aaahh hah hahhh . we have beards. Did "heavy Cindy" CTB= 17 rounds then laid on the sidewalk in the rain for 20 minutes, awesome!Natenoreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-78748130817688332372009-08-28T09:58:08.096-04:002009-08-28T09:58:08.096-04:00Two days ago
"Nate" 12 Rounds
Muscle Up...Two days ago <br />"Nate" 12 Rounds<br />Muscle Ups from Standing<br />MOD HSPU<br />KB Swings, 60#<br /><br />Yesterday<br />Deadlift - 1RM<br />45x5,95x4,135x3,175x2,215,245,265,275,285(PR)<br />Lil Cindy - AMRAP 10min<br />8 Rounds<br /><br />An addition to the handcare posts, I keep a can of Burt's Bees Farmer's Friend Hand Salve in my car, and put it on whenever I leave the gym. Have had no torn calluses yet. But be careful cuz your steering wheel will be mighty slippery.<br /><br />Paul,<br />Gonna send a party invite email to the CF email, will you forward it on out to the rest of the community?Jhttps://www.blogger.com/profile/07612352478135994190noreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-78320874042488425592009-08-28T08:38:26.090-04:002009-08-28T08:38:26.090-04:00hu huh huh hu huh....look at krissi's shirt.hu huh huh hu huh....look at krissi's shirt.ryansmithhttps://www.blogger.com/profile/06471957600631294985noreply@blogger.comtag:blogger.com,1999:blog-3453725966977274971.post-90482967121157515452009-08-28T08:34:51.645-04:002009-08-28T08:34:51.645-04:00Will you keep my kids for 2 weeks so they don'...Will you keep my kids for 2 weeks so they don't wake me up at night? This challenge would be easy then...Chadhttps://www.blogger.com/profile/13535495242256239422noreply@blogger.com