PERFORMANCE & FITNESS

Warm-Up.

Hip Opener Drill

Over-Under Drill

Followed by…

Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds

Assault Bike Dirty 30

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.

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Andrew Craig
Andrew Craig
August 21, 2021 6:53 am

5 rounds + 5 WB’s
Only have a 25′ WB so those were a little rough

Mugu
Mugu
August 20, 2021 4:36 pm

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

Luke Tipton
Luke Tipton
August 20, 2021 9:59 pm
Reply to  Mugu

Amazing Mugu. Way to go.

Janelle Winston
Janelle Winston
August 20, 2021 2:48 pm

At work.
Ran 4 miles in 32:29

Neil Stagner
Neil Stagner
August 20, 2021 2:00 pm

Rower dirty 30: 8:24
19.1 – 5+4

I need to build my endurance… The row had me winded.

Anika Tipton
Anika Tipton
August 20, 2021 1:31 pm

Dirty 30: 7:51
19.1- 6+2
Travis’ core workout #1
Have a great weekend everybody 😊

Candy Olkey
Candy Olkey
August 20, 2021 12:36 pm

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 »

Anika Tipton
Anika Tipton
August 20, 2021 1:33 pm
Reply to  Candy Olkey

You are an inspiration Candy!!!! ❤️

Jeremy Hammock
Jeremy Hammock
August 20, 2021 12:35 pm

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!

Last edited 1 month ago by Jeremy Hammock
Mike Slagle
Mike Slagle
August 20, 2021 9:51 am

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!

Candy Olkey
Candy Olkey
August 20, 2021 12:37 pm
Reply to  Mike Slagle

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.

Luke Tipton
Luke Tipton
August 20, 2021 9:51 am

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!

Last edited 1 month ago by Luke Tipton
Candy Olkey
Candy Olkey
August 20, 2021 12:38 pm
Reply to  Luke Tipton

7+ rounds…are you kidding me..that’s outstanding Luke!!

Zach Davis
Zach Davis
August 20, 2021 8:37 am

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!!

Last edited 1 month ago by Zachary Davis
Candy Olkey
Candy Olkey
August 20, 2021 12:39 pm
Reply to  Zach Davis

Ohhhh…sounds like a excellent leg day Zach! Nice work getting it done with what is available!

Andrea De Vries
Andrea De Vries
August 20, 2021 7:11 am

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!

Candy Olkey
Candy Olkey
August 20, 2021 10:59 am

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!