Using a 35# Barbell: 70 Back Squats 20 pullups 70 Front Squats 20 pullups 70 Overhead Squats 30 pullups (The wod was prescribed at 30 but I only did the last interval) Finished around 24 minutes. My lats/serratus anterior muscles are super sore from the snatches yesterday. But this wod felt good. I still need to work on my kipping pullups.
Thursday: Warmup 100 burpees - I finished around 9 minutes Wod: 10 rounds for time 30 second handstand hold 10 dumbbell snatches right 10 dumbbell snatches left 15# DB. finished 21:40 woohoo! felt awesome.
21-15-9 Overhead Squats Pullups Ring Dips 55#/red band/one foot down - 8:00min Gave 90 min Thai on P. I’m out of practice.
10-20-30-40 Wall Ball + Swing 50 burpees …40-30-20-10 Wall Ball + Swing I finished it around 30 minutes using a 12kg bell and 10 lb WB. Yes, wanted to puke about 90826235 times.
I jumped in after teaching yoga. “Grace” 30 C&J for time. Prescribed weight was #85 for ladies. I did #50 in 4 min. Will add more weight next time. 12min AMRAP or 20 KB swings/10 DB thrusters/5 Vups Using 1 pood/15# DB = 5 + 8 swings. Americano and a lovely time with Wendy PWO.
geeking out on anatomy →
scalene massage.. must find a guinea pig
The best way to approach this area as a therapist is from above the head, with your partner face up. Without a massage table, it works well to place his or her head in the corner of a bed. Sitting at the corner, hold your fingers flat and place the pads of your fingertips in the hollow of the triangle: above the collarbone, in front of the massive trapezius muscle along the top of the...
Heavily kula inspired. Slow flow with 5 breaths in each pose. Integration: Sit. Breath of Fire. DD, leg up, lunge, twist, vinyasa from crescent moon to straight leg fold x3, squat, repeat. SunA 3 breaths in DD 4x SunB chair, supported w3, high lunge to straighten leg x3, w2, rw, inhale 1/2 lift, repeat other side, 2nd round + parsva, one more time. side planks into dolphin dog, using core...
crossfit wod 10.20.10
Warmup: Run 10 minutes, jump rope 1 minute WOD#1 10 min to find 1RM Clean & Jerk. 85# WOD#2 10 mins of GHD situps and 55# OH press WOD#3 21-15-9 Jumping Squats, Pullups, Burpees I finished in 8:00 using band Still sore from Monday’s kettlebell class but felt awesome after!
back from nyc workout
Kettlebell WOD: 50-40-30-20-10 Swing Catch Squat 5 press Left + 5 press Right in between each set. Took me about 18 minutes using a 12kg KB. I’m hurting but in a good way. Going to sleep for 9 hours tonight.
love for life →
10.7 taim falafel sammie with egg/meeting beautiful models/drinks at v-bar in west village/getting tips and compiling lists/hipster sightings 10.8 laughing lotus yoga/OMG, Ganesh & Kali poses/Knock your socks off coffee @ Stumptown/”Everything is an Exit to somewhere”/Olive Oil cured tuna with haricot verts, fried shallots, cilantro/brussel sprouts with granny smith apples,...
Warmup: row/weighed walk/bean bag flip/walking lunges for 15 minutes Drill: Snatch with PVC and 15# BB WOD: 4 rounds of 30 DU, 10 OH Squats (45#) Finished in 12min+. The DUs killed me. I need to work on those. I will definitely lift heavier next time. 55! Cookie: 3 rounds of 20 GHD situps, 3 backsquats at 95# and 3 at 115#. Felt awesome! Nutrition: blah. Ate lots of carbs/fat after...
plotting my world domination with lovingkindness →
friday CLF: Savasana, 3 part breathing, leg lifts, dynamic bridge x5, table top, cow/cat, cow/cat/dd, stand on knee, gate pose stretch side, eagle arm circles, neck traction, yogi squat homework. Sun A through bent knee chatarunga/cobra/child/dd. Sun B with anjaneasana, side bend, skandasana, walking on hands lots. twist with crescent bent knees, runners lunge, pandangustasana, sitting down,...
sleep 6 hours workout: 1 hr vinyasa 1 mile jog 100 10# MBC-WB (around 10 min finish) 100 1 pood RKC KB swings 50 pushups chow: IF until 5PM. apple/olives/slaw/edamame/turkey burger/3 chicken wings/kettle corn/wine/mooncake
The reason food is such a seductive mistress is that it demands nothing of you....– Teddy, TTCF owner/coach. http://twintowncrossfit.com/2010/07/food-not-love-3/
Dinner with M&D
Bibb lettuce salad Smoked chicken with ratatouille Vino Izzy chocozin ice cream
Those chocolate tortilla chips are evil :(