Those who do not find time for exercise will have to find time for illness.
Gym-Nasty
Ring Dips
5 x Max reps
Tabata Mashup – Perform 16 rounds of 20 seconds work and 10 seconds rest. Alternate between each exercise on each round.
Squats
Pull-ups
Post the total number of reps to the comments.
Hell’s Bells
1-arm Push Press
5 x 15 each arm.
Tabata Mashup – Perform 16 rounds of 20 seconds work and 10 seconds rest. Alternate between each exercise on each round.
Kettlebell Swings
Burpees
Post the total number of reps to the comments.
Heavy Metal
Push Press
3, 3, 3, 3, 3
Tabata Mashup – Perform 16 rounds of 20 seconds work and 10 seconds rest. Alternate between each exercise on each round.
Deadlifts, 225
Push-ups
Post the total number of reps to the comments.
Compare to 2009.09.30.
Worked on jerks tonight, and its a good thing too – jerk are one of my weakest areas. Took my 1 rep max, which is #200, added 5 pounds to that, and took 90% of that weight which turned out to be #184.5. Worked 3x3x3+ @ 70%/80%/90% of #184.5. Weights were #130, #147.5, and #167 respectively. Push jerked the first two sets – my push jerk is weaker than my split jerk so I figured I’d get some work in on those while the weight was still on the lighter side. My split jerks with #167 felt really strong – I ended up with 6 on the last set. My splits were nice and long – usually this is one of my biggest problems. Felt really solid – eager to try and find a new 1RM.
Worked handstand pushups for 3 sets max reps with 1 min rest in between sets. Ended with 5, 2, 3. Used a mat – HSPU are bigtime on my sucklist.
WOD
4 rounds of
15 push presses #87 (60% of my 1RM strict press)
15 pull ups
5:09
WOD felt awesome. First two rounds unbroken. Hit a wall on the third set which was the most broken out of all four. PP’s were 5, 5, 5. Pull ups were 8, 7. Fourth round of PP’s were 8, 7 (thanks to Bryce yelling in my ear) and pull ups were very scattered. Very long wrist tightness after this workout – I’m clearly overgripping.
affiliate blog
http://www.crossfit.com/cf-affiliates/2010/01/tuesday_100105_1.html
Sweet!!
hahah nice! i sent that in to them about a month ago.
Heavy Metal mash-up: 47/38 = 85. Push-ups definitely need work.