Last day for Crossfit Eastern Shore. I really like that gym. I definitely want to go back in the future, but times are tough financially for me (with the new baby coming, etc) and I need to save some money. Anyhow, this will allow to focus on accomplishing at least 2 of my other fitness goals. #1 Dunk a basketball, and #2 Ring Muscle Up. I'm also going to get back to working bench to break that 300 mark.
1.24.2014
WU: Yoga-lates
Run 400m or Row 500m
-then-
Samson Stretch, 10 Counts
60 Second, FLR
5 reps, Walkouts
10 Count, SuperMan
20 Count, Hollow Position
10 Count, Superman
5 reps, Walkouts
60 Sec, FLR Samson Stretch,
10 Counts
-then-
Run 400m or Row 500m
PERF: Metcon (AMRAP - Reps)
5 Minute AMRAP:
15 Push Jerks (95/75)
9 Bar Facing Burpees
Total Reps=75
-Rest 3 Minutes-
4 Minute AMRAP:
21 KB Swings (70/53)
9 Goblet Squats (70/53)
Total Reps=50
-Rest 3 Minutes
3 Minute AMRAP:
Wall Ball Shots (20/14)
Total Reps=53
***Score is total reps across all three AMRAPS
Total Reps=178
Pretty tough. Those 2 pood KB Swings destroyed me! And wall balls sucked pretty bad too!
1.24.2014
WU: Yoga-lates
Run 400m or Row 500m
-then-
Samson Stretch, 10 Counts
60 Second, FLR
5 reps, Walkouts
10 Count, SuperMan
20 Count, Hollow Position
10 Count, Superman
5 reps, Walkouts
60 Sec, FLR Samson Stretch,
10 Counts
-then-
Run 400m or Row 500m
PERF: Metcon (AMRAP - Reps)
5 Minute AMRAP:
15 Push Jerks (95/75)
9 Bar Facing Burpees
Total Reps=75
-Rest 3 Minutes-
4 Minute AMRAP:
21 KB Swings (70/53)
9 Goblet Squats (70/53)
Total Reps=50
-Rest 3 Minutes
3 Minute AMRAP:
Wall Ball Shots (20/14)
Total Reps=53
***Score is total reps across all three AMRAPS
Total Reps=178
Pretty tough. Those 2 pood KB Swings destroyed me! And wall balls sucked pretty bad too!
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