2009 SB Fitness Exercise Challenge!!!

[shawrg]

yoga
situps
stairs

 

[wb416]

Warmup:
500m row
1 Round of:
GHD Back Extensions (10 reps)
GHD Situps (10 reps)
Overhead Squats (10 reps)
Ring Rows (10 reps)

Skill Development:
5 step Snatch progression
Worked on Overhead Squats some more. Definitely seeing a big improvement in these as my hip flexors and shoulders are getting stretched out better!

Workout of the Day (WOD): (Scaled)
"Joshie" (a Hero workout named after a soldier that fell in Afghanistan)
3 Rounds of:
21 Snatches (Bob 45# Barbell; Penny 20# Barbell)
21 Jumping Pullups
Bob's Time: 9:06
Penny's Time: 10:20

Penny practiced L-sit progressions between two benches, and I held L-sits on the Rings and then the Pullup bar 30 seconds at a time for a couple of times each.

This was the first time we did a CrossFit workout together, so I know that my time was a lot better with her there pushing me than it would have been had I been with a group of strangers. Knowing how close she was, I stayed fairly anaerobic on the last round, something I definitely wouldn't have done on my own. Nice job baby! You did great and motivated the hell out of me!

 

[wb416]

Warmup:
5 minute elliptical warmup

2 Rounds of:

Overhead Squats (10 reps)
Ring Rows (10 reps)
​

WOD:
10K Elliptical
Time: 19:44 PR (Compare 1/17/09 @ 23:37)

Almost a 4 minute improvement from about a month ago.

 

[Casarez]

5 minute warm-up rowing (1100m)
2 sets of pull-ups
2 sets of dips
2 sets of bench press
2 sets of tricep extensions
2 mile run

 

[wb416]

Warmup:
20 Ring Rows (light)
10 Deadlifts (90#)
10 L-Sit Ring Dips (feet on stool)

WOD:
2 Pull-up attempts
Steep Angle Ring Rows (21, 15, 9)
10 Pullup Negatives (full body weight)

Cooldown:
10 Deadlifts for Form (90#)

 

[wb416]

Last Night

WOD:
Push Jerk (1,1,1,1,1,1,1) (1 rep max repeated 7 times)

Tried these at home and pretty much sucked.

90, 110, 130, 140, 160F, 150F (partial), 150F

These explosive movements are my bane? so much to still learn....

 

[wb416]

Is this the 2009 Exercise thread, or was it just the Jan/Feb Exercise thread?

Where'd everyone go?

Come on folks! Post your activity!!

 

[wb416]

Warmup:
10 Deep squats

WOD:
60′ walking lunge
21 ring rows (steep angle)
21 sit-ups
60′ walking lunge
18 ring rows (steep angle)
18 sit-ups
60′ walking lunge
15 ring rows (steep angle)
15 sit-ups
60′ walking lunge
12 ring rows (steep angle)
12 sit-ups
60′ walking lunge
9 ring rows (steep angle)
9 sit-ups
60′ walking lunge
6 ring rows (steep angle)
6 sit-ups

Time: 9:41

Wasn't sure on best scaling on this, so went with 60′. In retrospect, I probably should have started with the Rx'd 100′ and scaled back on subsequent lunges as necessary.

 

[netmage]

Still at it Bob....

Still averaging 30-45minutes daily on the elliptical... had some wavy\spring washers break, so I had to order a box from mcmaster... Was making a few other noises, something was rubbing to the back cowling... so I just removed it... a little quieter. That and I picked up a few long headphone cables so I can jam w/o annoying my neighbors...

 

[scubamama5]

ok.. am gettin committed!
am aiming for a 10lb change (gained 16 Thanksgiving thru Christmas)
yesterday did 1 hour in the kyack
today did a 5 mile walk this am, tonight am recovering
hope to dive tomorrow (2tanks)