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