Aerobic, Nutritional, Tenacious and Simple



Sunday, November 27, 2011

Monday November 28

Warm up

10 mins to get 3 rep max weight Power Snatch.

WOD
5 Handstand Push ups
10 Push Press 135/95
15 Knees to elbows
20 Boxjumps
25 Kettlebell swings
30 Wall balls
25 Kettlebell swings
20 Boxjumps
15 Knees to elbows
10 Push Press
5 Handstand Push ups.

Bonus 
I hope every one had an amazing Thanksgiving break.  Lets work hard for the month of December.  We will have our final weigh in right before Christmas break for our fitness challenge.  Everyone is doing amazing, we just really need to focus on what we are eating.
http://www.youtube.com/watch?v=q0Elx93duAA.  Great video to watch.  We want to add some mobility into our warm up.
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4 comments:

  1. JerNovember 28, 2011 at 8:02 AM

    Nothing like a post holiday WOD to get back on track.

    WOD: 15:44
    135# Push Press
    24" Box Jumps
    44# KB
    20# Wall Ball

    I attempted hand stand push ups today, I didn't win, but I did scale them against the wall, instead of against a box. They weren't pretty, but I am getting closer.

    Congrats to Brayden for getting his first kipping pull up. You are getting better buddy!

    ReplyDelete
  2. ErnieNovember 28, 2011 at 8:37 AM

    Good job on the kip, Brayden.

    I came late and only had time for a quick 65# snatch before the WOD started.

    WOD: ~ 12:40
    (95# push press, 35#KB, 14# WB, 20# box jump, knees on box)

    See you tomorrow.

    ReplyDelete
  3. hlwNovember 28, 2011 at 12:05 PM

    Wow I was really sucking wind on that one. Maybe 4 days off from cf is too much (even though I rode my bike).
    Power snatch: 65#
    WOD: 13:46 (I think) with 35# kb, 20" box, 65# press, hspu on the box.
    Nice job Brayden!!

    ReplyDelete
  4. BraydenNovember 28, 2011 at 8:36 PM

    Thanks to everyone for the positive vibrations! :) I'll be doing more pull-ups in no time . . .

    Today wasn't as bad as I anticipated it to be. I'm sure I'll feel it tomorrow though . . . at 6 in the morning . . . at CrossFit.

    WOD: 13:03

    ReplyDelete

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