Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Read this great article from our friends at Crossfit Invictus. Click here then scroll down.
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Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
14 comments:
I love that article. Our gym definately has a comraderie where we cheer each other on and celebrate each other's successes. Viking Crossfit....the gym where everybody knows your name. :)
Ya guys, I'll get right on that funky downward dog stretch on the vid, but only if we get the background music going at the gym.
J Tills said....
Steve,I do the downward dog every time I warm up just after my first set of pushups, I find it activates my shoulders and gets them warm and fuzzy ready for work...
T'day did Cindy:
AMRAP in 20 min
5 pullups
10 pushups
15 squats
Completed: 13 rounds. 4 less that my PR, so I am not quite back to shape....
Tills: Do you do the funky balancy reach your arm through thingy? I did try it today in my warm down. Stretches the glute/ham/calves very well. I'll have to start using it more. I still want to get that yoga music on the iPod. OOOHHHMMMMM!
Today : Cindy
22 Rounds
Thanks for the encouragement Dave!
22 rounds Steve! Nice, that puts you up there in the Big Dog club. Never fails every time I think I'm getting in reach of matching one of your benchmarks (talking about my post-gimp phase) you go and crank it up another notch. Nicely done. I would like to see you and Tills hitting the yoga stretches in stretchy pants. No stuffing if you get my drift.
Wanted to try todays wod with some subs but Dave wisely pushed me in another direction. Thanks Dave for not letting me prolong the healing. That's why I need trainers. I'm to dumb on my own. Did Tabatas of squats, situps, hip extensions and box jumps. I was surprised at how much the extensions affected my box jumps. I wouldn't have guessed that would be the case. Don't remember the rep count, I was just happy to be doing something.
Steve is 22 rounds a new PR? Sweet. It's gotta be the stretching! See...don't knock it till ya try it. :) I will get the funky yoga music for ya all...then you can all wear the stretchy pants too. :0
Will we were posting at the same time...Crazy!
Well, it's good to be back! My first day back (after a long week break) was Saturday. Did the Elite PFT with Erick. It was a killer but a good one. Today did the WOD listed and did all RX except the KB swings, did 35# instead! Those stink! Time was 36 something... slow compared to Phill and Blake, but that's ok! :) Those GHD situps are a killer, esp with Knees to Elbows, and back ext, oh and KB swings!!! LOL!
Steve is an animal! He did awesome on Cindy today! WAHOO!
Well, I'm officially done with school! YAY! No more homework! Just got to get ready for that dang NCLEX!
See ya'll Wednesday night! :)
Erick will not be able to be there tomorrow for the 6am class. He is out of town. He wil be back for Wednesday bright and early.
Did the WOD of the day. I used a 26# kb and did ab mat situps. I had the time written down on a piece of paper and now I cannot find it. I think it was like 42:something. But I cannot remember for the life of me. It was a great work out. Someone asked me to cover a shift in the morning for them(suppose to be day off) so I will not be in until the pm. :)It was sooo awesome to see you Tessa! Everybody kicked butt. I was finally able to see Serjio work out. He did great!!!
Hey I want to hear how Phil and Blake did? Times gentlemen??? You guys got to see me suffer through this wod last week, I want to know what you guys thought of it today. :) It's a good one ehe?
Nice work everyone!
Man this workout was killer! I got aquainted with Mr. Pukie in this one. I think the jolting of my head around killed me. My time was 36:30 or something like that. I really enjoy the comroderie of the gym too! Thanks for the article! well I know that my abs are going to hurt tomorrow, but I'll see you in the evening!
Nat, I reall dont remember much about the work out..... Sorry!!! I do remember finishing it, that was a positive...:)
Nat- great minds really do think alike. :)
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