Theresa, Owner of Crossfit Appleton for her Date with 95
Pam, stopped by with Theresa for "Cherry"
Ranjana going through "Cherry"Hope to see you all again sometime soon!
Over Head Squat
3-3-3-3-3
Fight Gone Bad IV. Less than month. Get excited, 'cause we are.
*Gym is closed Saturday. Watch the blog for Sunday class info.*
The 3 aspects most important to your success in here are:
The 3 aspects most important to your success in here are:
Recovery
Intensity (w/ virtuosity)
Nutrition
So with that in mind I have a question for you all: How much sleep are you getting? Melissa Byers has a great post for Aug. 26, 2009 and here's a post from Robb Wolf on the same idea. Basically you need more sleep, you need a darker room and you can lose weight doing it. The challenge is: 2 weeks, 8+ hours of sleep a night, I'm willing to try. Who's with me? Sleep is one of the most important recovery process you can use, and probably one of the easiest to implement. Really with this what have you got to lose?
Posts
Will you keep my kids for 2 weeks so they don't wake me up at night? This challenge would be easy then...
ReplyDeletehu huh huh hu huh....look at krissi's shirt.
ReplyDeleteTwo days ago
ReplyDelete"Nate" 12 Rounds
Muscle Ups from Standing
MOD HSPU
KB Swings, 60#
Yesterday
Deadlift - 1RM
45x5,95x4,135x3,175x2,215,245,265,275,285(PR)
Lil Cindy - AMRAP 10min
8 Rounds
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.
Paul,
Gonna send a party invite email to the CF email, will you forward it on out to the rest of the community?
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!
ReplyDeleteKrissi is just showing us she's getting full range of motion.
ReplyDeleteDate 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.
Jonathan,
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.
Workout for today:
ReplyDeleteBurgener Warmup
15 Squat
15 DB swings, 40#
15 Push Ups
10 Pull Ups
15 Good Mornings, 40#
15 Situps
A little gymnastic strength work
3x Skin the Cat into Tuck Back Lever Hold then into Tuck Front Lever Hold
each hold for about a split second
WOD
3 Rounds
5 each side DB Snatch, 40#,
10 DB Front Squat, 100#
25 Situps
9:39
Now off to play wiffle ball.
Hope everyone did well and had fun at the competition today
sunday class?
ReplyDeleteToday
ReplyDeleteWarm Up
5min Jog
PVC Pass Throughs
15 OHS
15 Push Ups
15 DB Swing, 40#
10 K2E
15 Supermans
DROM Stretches
Weighted Pull Ups 7x1
0x5,0x5,25x1,35,45,55,65,70(f)
Max Reps Deadhang 12
HSPU Skill Work
3xHandstand Hold and HSPU negative
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.
Congrats to Jeff and Karin for the wins yesterday, and also to Krissy and Curtis.