PERFORMANCE & FITNESS
Warm-Up.
Followed by…
Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds
Record your time for the Dirty 30.
Then…
“CrossFit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calories of Rowing
Compare results to February 24, 2021.
5 rounds + 5 WB’s
Only have a 25′ WB so those were a little rough
No warm up.
No time.
Just did 15 min of pain for a PR
8 completed rounds, RX + 9 cal row
Last time was 8 even
Amazing Mugu. Way to go.
At work.
Ran 4 miles in 32:29
Rower dirty 30: 8:24
19.1 – 5+4
I need to build my endurance… The row had me winded.
Dirty 30: 7:51
19.1- 6+2
Travis’ core workout #1
Have a great weekend everybody 😊
Assault Bike Dirty 30 – 8:41 complete 30 AB cals – 2:40 30 AS – UB 30 Push Ups – 20/6/4 30 Strict Pull Ups – singles ***36s PR on the complete Dirty 30 and 7s PR on the 30 AB cals Crossfit Games Open 19.1 AMRAP 15 min 19 Wall Ball shots @ 14#/9′ – 12/7 rounds 1-5, 8/11 round 6 19 Cal Row – 1:25/1:27/1:23/1:26/1:28/10s ***5 Rounds + 19 WB + 1 cal row = 210 reps This is the 4th time I’ve done this and is a 13 rep all time PR!! (2/19 – 189 reps), (10/19… Read more »
You are an inspiration Candy!!!! ❤️
Hard to get motivated today
Amrap 15 min
19 wall shots 20lb ball 10’ target
19 cal row
7 rds on the dot
Had to sprint last round!
I needed a bit of slower push today It’s been a long couple of weeks.
5k active recovery row-22:22 297 cals
5 min plank with 25 v-ups every time I break with the clock paused.
1 break which was encouraging to me. I haven’t done much plank work lately at all.
Have a great weekend friends!
That wasn’t exactly what I would call a slower pace Mike…damn good rowing work and that plank…holy smokes…I have a tough time staying in plank for more than 90s..I get real dizzy and light headed.
A. Open WOD 19.1
7+7
*Down from 7+24 in 2019 and 7+17 in February. In hindsight I should have eaten something before doing this workout. Always a butt burner. Need to get more productive on the rower.
B. rope climbs + HSPU + L-Sits
Happy Friday!
7+ rounds…are you kidding me..that’s outstanding Luke!!
Hotel workout so limited equipment!
A.
19 Double Kb thrusters (20 lbs each)
19 Cal on recumbent bike (machine that would kick on the fastest. On high resistance the leg burn was no joke.
Finished 9 rounds
B. Took advantage of the machines in hotel
3 x 10 leg extension
3 x 10 hamstring curl
3 x 20 calf raise
The leg pump was real today!!
Ohhhh…sounds like a excellent leg day Zach! Nice work getting it done with what is available!
A few interruptions from the small fries made today’s workout times and paces a total jumble 🤷♂️ But one thing’s for sure – I had fun using my BRAND NEW (to me) CONCEPT 2 ROWER for part B!
Congrats on the new rower…it’s always so exciting to get new equipment! I’m not sure I’ve ever used the word “fun” and concept 2 rower in the same sentence.. lol…but I get your joy!