Build an Engine using training Montages

Build an Engine using training Montages

Tuesday Feb 14,  2012 5min AMRAP 3 Muscle Ups on Rings 10 Wall Balls :  5 rounds + 10+1   5min Rest   5min AMRAP 10 Push Up Burpees 30 Double Unders using ultra speed rope….was to short and light so it sucked :  4 rounds completed too many trips   5min rest  ...
3 days 1 session

3 days 1 session

Thursday Jan 19, 2012 Cl& Jerk  60/2+2/2 70/2+2  80/1+2  90/1+2  75/1+2/3:  78,91,108,125,102kg Fr Sq  70/3  80/3  90/2/4:  95,108,125 Strict Muscle Ups 3/4   Friday Jan 20, 2012 30min Airdyne Z1(recovery wod)   Was able to test out a new place in Fort...
Basement Gymnast

Basement Gymnast

Family emergency had us back to the farm this weekend, so barbell work was put on hold, shook the cobwebs off when we got back with the resident “Basement Gymnast” and did the following. 5min Airdyne @ 80-85%(no data other then quads were jacked) 21-15-9:...
Intervals after Supper

Intervals after Supper

5min warm up row 5 sets: row 1min @90% effort, 1min 50% effort(295m,298m,295m,275m,278m) In 10 minutes do 50 strict hand stand push ups 5 sets: Airdyne 1min @90%, 1min 50% effort   Intended on doing 10 sets of rowing intervals, but the back was tightening up on the...
Satan’s Tricycle

Satan’s Tricycle

Oddly enough I picked this old Schwinn Airdyne up off Kijiji, to try and keep my wind up when I hurt my SI joint before the CrossFit open earlier this year.  For those of you that think this is just a relic used in old folk homes, think again.  It’s not...