Archive for January, 2017

Monday 2017.01.30

January 30, 2017

Swimming

AMLAP in 20 minutes
34 laps.

Wednesday 2017.01.25

January 27, 2017

Hip PT

Friday 2017.01.27

January 27, 2017

Shoulder Torture With Noelle
Neck CARs
Shoulder CARs
Banded Scap CARs
Thoracic CARs
Seated Wings
Wall Twists
Wrist CARs

Gymnastics
Freestanding Handstanx Practice

5 Rounds:
1:00 Ring Plank
1:00 Rest
1:00 Ring Inverted Plank
1:00 Rest

7:00 in bottom of squat (2.5# plates+frees)

Tuesday 2017.01.24

January 24, 2017

Gymnastics

AMRAP in 20 Minutes:
2 Eccentric Chin-Ups, 15 seconds
2 Bar Dips

6+2.

Sunday 2017.01.08

January 8, 2017

@CFV
“Buns & Triceps Of Steel”
3 Rounds For Time:
10 Russian Kettlebell Swings, 24kg
1 Dip
15 Russian Kettlebell Swings
2 Dips
25 Russian Kettlebell Swings
3 Dips
32:52.

Friday 2016.01.06

January 6, 2017

@Home
15 Minutes Yoga
Hip CARs, 5 each direction, each leg
20 Minutes Meditation

@CFV
45 Minutes Hip & Big Toe Mobilty with Noelle and Michele

Thursday 2016.01.05

January 5, 2017

@Home
15 Minutes Yoga
Hip CARs, 5 each direction, each leg
20 Minutes Meditation

@CFV
“Buns & Lats Of Steel”
3 Rounds For Time:
10 Russian Kettlebell Swings, 20kg
1 Eccentric Chin-Up, 10-Second
15 Russian Kettlebell Swings
2 Eccentric Chin-Ups, 10-Second
25 Russian Kettlebell Swings
3 Eccentric Chin-Ups, 10-Second
20:22.

@Kula
90 Minutes Yoga

Tuesday 2017.01.03

January 3, 2017

CrossFit Level 2
Strength
5×10 Dumbbell Shoulder Press
Superset 5×10 Strict C2B Pull-Ups

30, 30, 25, 25, 25#. Vertical Ring Rows.

Metcon
Tabata Assault Bike
47 cals.

Sunday 2017.01.01

January 1, 2017

CrossFit Levels 1 & 2

Social Sunday: ‘2017!’
For Time, As A Team of 3:
2017 lbs Back Squat, each athlete
2017 lbs Deadlift, each athlete
2017 ft Wall Ball, 20/14#
2017 inches Box Jump
2017 m Row

One athlete works at a time. Back Squat and Deadlift may be partitioned. Team must complete each station before proceeding to the next.

22:03 with Maibritt, Gareth, and Joel! Subbed 32kg russian KBS for back squats; step-ups for box jumps