WOD 2009-09-17

SkiErg

3 min @ 70% 610m
10x
1 min @ 90% 225m
30 sec rest
10x
30 sec @ 90% 125m
30 sec rest
3 min @ 70% 620m

Stretch

WOD 2013-09-14

I am recovering from a serious foot injury and only now adding strength back into the equation of fitness. It is amazing how much you lose when you are not lifting.

Starting strength warm-up to working sets

FS 3x5 62kg
Deadlift 1x5 85kg

3 sets:

10 kb push press 2x16kg

Row 60 sec @ 1:55

rest walk 60 sec

+

3 sets:

10 kb dead lift 2x24kg +10kg weight vest

Row 60 sec @ 1:58

rest walk 60 sec

+

3 sets:

10 kb front squat 2x16kg + 10kg weight vest

Row 60 sec @ 2:00

rest walk 60 sec 

3 minute push-up plank hold.
Stretch + foam roller

BW=62kg
Sleep = 5 hours

WOD OPT/Crossfit 2013-05-16

I have been following OPT workouts recently as best I can in NYC

Equipment Available:
kettlebells 2x16kg, 2x24kg,
a weightvest 0-20kg,
skierg,
pull-up bar
Buddy Lee Speed Jump Rope

Here is today's WOD:

 FS 4-6 x 4 (2x24kg KBs); rest 2 min
+
5 sets:
Row 400 m
10 push press TnG (2x16kg KB)
20 sit ups
rest 2 min
+
5 minute accumulated Push-up Plank

BodyWeight 62kg
4.5 hours of sleep

MEBB Dead Lift + Ring Work

WOD
m/1.72m/62kg


MEBB Dead Lift
40kg x5
40kg x5
60kg x5
70kg x3
85kg x2
90kg x5
95kg x5
100kg x5

10-9-8-.....2,1
Pull-ups
Ring push-ups
Kettlebell swings 1.5Pood

Time = 9:54

Abs + Stretch

MEBB Back Squat + 2x10 Recovery Row

WOD
m/1.72/62kg

M.E. Back Squat 5-5-5-3-2-5-5-5

Warm-up
20kg x5
20kg x5
30kg x5
45kg x3
55kg x2
68kg x5
68kg x5
68kg x5

2x10 Recovery Row below 2:10

#1 2386m pace 2:05.7
#2 2424m pace 2:03.7

Stretch

Row 4 x 1000m 2min rest

WOD
m/1.72m/62kg

4x1000m Concept2 Faster than 2:05
2 minutes rest easy pulling/stretching

Pace
#1 4:08
#2 4:04
#3 4:05
#4 4:07

Total distance 5,264

Stretch + Abs

MEBB Back Squats + Helen

WOD
m/1.72/62kg

M.E. Back Squat 5-5-5-3-2-5-5-5

Warm-up
20kg x5
20kg x5
30kg x5
40kg x3
55kg x2
67kg x5
67kg x5
67kg x5


Helen
Row 400m
21 KB Swings 1.5 Pood
12 Pullups

11:02

2 x 15 minutes UT1 Row

WOD
m/1.72m/62kg

2 x 15 minute UT1 Row
Rest 3 minutes between intervals

#1 3554
#2 3574

Rest Distance 1027

Total distance = 8155

Stretch