Mar. 4th, 2013

hsifeng: (Exercise - The Poor Man's Plasic Surgery)
Friday, March 1st - Crossfit:
Friday March 1, 2013 - Crossfit
Push Complex: includes the following exercises done in sequence a total of seven times through (35 exercises total). The 'split jerk' is done twice, once for each leg).  I stacked weight as I went, starting with the 20 kg bar and ending with 35 kg for my last three sets. The rule is, if you cannot complete a clean press, lower your weight.
Push Press
Push Jerk

Split Jerk

1 Min. Wod: L-sit Holds
because apparently *someone* in our gym had a total jones on for these things this week (we did them on Wednesday too as part of our sequence). /side eyes the trainers...especially B... Mine were done in tuck, per the modification. Goal is to do them with extended legs as in example.

Met-Con: This whole series, completed through one time. I did this with 16 kg weight for kettlebell (as prescribed), a 20" box (non-Rx), and knees-to-elbows rather than toes-to-bar (T2B).
50 Sumo Deadlift High Pulls (SDHP)
30 Box Jumps
10 Toes-to-Bar (T2B)
(/reverse the above to completion)
I did the whole thing in 8:50, which would have been more impressive if I had done more of it as the Rx rather than modified. Ah well, this is how we set goals! :D

Saturday, March 2nd- Run:

Ran 32 minutes with the dog-o before heading out of town for the weekend.

Sunday, March 3rd- Run:

At one of my favorite places! I love the lake run in O-town, and their new ped walk is nearly complete, circling the entire lake and allowing for a very nice and uninterrupted running experience (no traffic lights to fight - hooray!).


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