Accumulate at least 30:00 of mobility work throughout the day.
Sunday, 09.30.12 – Recovery
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Accumulate at least 30:00 of mobility work throughout the day.
Previous post: Saturday, 09.29.12 – Training
Next post: Monday, 10.01.12 – Training
{ 9 comments… read them below or add one }
60 min mobility work + later moving/stacking all that wood…
OPT
being
for time
30 HSPU
10 chin ups
20 HSPU
20 chin ups
10 HSPU
30 chin ups
9:48
SHE
10:00 squat snatch practice/warm-up @ no more than 70% of 1RM; all single reps, no fatigue, focus on proper positions on floor, at knees, and receiving the bar
+
For time:
5000m row
worked up to 83lbs – felt nice and smooth
+
22:58.4 – very pleased with this!
+
later tonight: 2 hours of trampoline and tumbling
OPT See Brandon
10:22
Plus Master run through: 20 points; skipping Strict HSPU and HS walk. 0 Muscle Ups.
did the skills ladder for the masters competition. That was a nice warm up
For time:
5000m row
23:39. The last time I rowed a 5k it took me 25 minutes. So. PR!
A. Snatch, build to a max
B. Overhead squat, 4 x 2-3, 30X1; 4:00 rest
A. 185, 195F x 3
B. 195 (3), 200 (2), 200 (2), 200 (3)
Did CrossFit Friendship Masters Challenge skill ladder practice with the SHE ladies
+
5k row: 22:03
Looking forward to a rest day tomorrow
SHE:
Skills ladder for the Masters Competition.
For time:
5000m row
23:44
Skills ladder for masters competition. This was fun. But I found I definitely need to work on the Turkish get ups!!
5000 meter row. 23:09