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Comments
we worked on back squats form finished with 1 tabata round bw squats...
cole: 11-16-15-15-16-16-14-18
rick: 10-12-13-12-12-12-10-15
Posted by: randy@crossfitdenver.com | May 20, 2008 09:20 PM
worked on 1 and 2 ball push-up variations in warm up. then metrics...
cole:
100 push-ups: 5:13 50 in a row to start
100 bw squats: 2:45 77 to start
500m row: 2:00.5
rick:
50 push-ups: 4:03 30 in a row to start
100 bw squats: 3:18 74 to start
500m row: 2:17
Posted by: randy@crossfitdenver.com | May 27, 2008 09:18 PM
sunday 6/1/08
kb juggling, focus mitt, hammer fist & knees warm-up
back squats
rick:
10x45
5x65
4x85
3x95
2x105
1x15 (pr)
cole:
10x45
5x95
4x135
3x150
2x165 (pr)
1x175 (fail)
workout:
4 rounds run 200 then 20 bw squats
cole: 6:34
rick: 7:16
Posted by: randy@crossfitdenver.com | June 2, 2008 10:54 AM
wednesday june 4, 2008
continued work on hang clean form working 5-5-5-5-5. the jump and shrug is getting better as is the speed of execution. worked on ball bench press and really keeping everything engaged.
finished off with sprints 60m then 40m then 20m all x2 with 4x rest interval and walked back to position.
cole:
7.88/8.25
5.97/6.16
3.50/3.41
rick
8.84/9.13
6.31/6.60
3.40/3.63
Posted by: randy@crossfitdenver.com | June 6, 2008 08:18 AM
6/22/08
we worked on kb snatches after the warmup then retested:
cole:
100 bw squats: 2:45 last time...this time 2:06
500m row: 2:00.5 last time...this time 148.1
rick:
100 bw squats: 3:18 last time...this time 2:47
500m row: 2:17 last time...this time 2:05.5
big improvements!
Posted by: randy@crossfitdenver.com | June 23, 2008 08:25 AM
6/21/08
back squat
5x4
cole 95-115-135-155
rick 65-65-85-85
ball db bench press
5x3
cole 40-50-60
rick 20-30-40
strip set bench press
strict pull-ups max reps
x3 rounds
cole 11-7-8
rick 7-4-6
Posted by: randy@crossfitdenver.com | June 23, 2008 08:28 AM
7/2/08
cole
front squat:
5x65
5x85
5x105
deadlift:
5x95
5x125
3x145
3x145
workout:
4 rounds
row 200m
10 ghd back ext
10 ghd situps
20 bw squats
15:28
Posted by: randy@crossfitdenver.com | July 1, 2008 10:07 PM
saturday 7/12/08
fight gone bad
cole: 92/76/72--240
rick: 85/54/69--208
cole, #45 pp
rick: #28 pp, #16 wb to 8ft
both sub bw sq for sdhp
Posted by: randy@crossfitdenver.com | July 14, 2008 10:00 PM
monday 7/14/08
crossfit total
did the back squat and press then ran out of time.
cole: 215 bs + 125 press both pr's, the squatis an increase of #45 from last time!
rick: 125 bs and 65 press also both pr's!
Posted by: randy@crossfitdenver.com | July 14, 2008 10:02 PM
7/21/08
we worked on turkish get-ups
helen
rick: 15:09 #18 american swings
cole: 15:09 #26 american swings
Posted by: randy@crossfitdenver.com | July 21, 2008 09:36 PM
7/24/08 sprints
60m x2
cole 6:25, 6:25
rick: 7:18, 7:03
100m x2
cole 12:47, 13:78
rick: 15:12, 15:38
400m x2
cole 1:31
rick: 1:42
kathy/neil
max rounds in 12 minutes:
run 50m
10 bw squats
run 50m
10 pvc presses
run 50m 10 push ups
run 50m 10 oh lunge steps
Posted by: randy@crossfitdenver.com | July 31, 2008 07:45 AM
friday 8/16/08 cole
back squat:
10 x #45
5 x #115
5 x #135
5 x #135
5 x #165
5 x #165
deadlift 5 x #125 x 3
weighter pull-ups
5 x #35
5 x #50
3 x #65 then 2 x #50
Posted by: randy@crossfitdenver.com | August 18, 2008 12:22 PM