CrossFit East Bay WOD @ GWPC 101201
L1 Cert, Santa Clara
WOD 101201
- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"
FILL IN YOUR :
1RM PLUS 25 Pounds on DL/SQ and 13 pounds on PR/BP for men
1RM PLUS 13 pounds on DL/SQ, 5 pounds on the PR and 8 pounds on the BP for women
We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.
5:15
A: Squat
5x67% of 1RM plus 25/13 pounds
5x72% of 1RM plus 25/13 pounds
5 OR MORE x 76% of 1RM plus 25/13 pounds
Post loads, reps and predictor to comments.
6:15
10 Rounds
Run 200 Meters
10 Jump Squats
10 C2B Pull-Ups/Pull-Ups
Post time to comments.
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Look, it's me in my CFEB shirt :)
Sorry i haven't been tracking here, I'm still on board. Went out to dinner with a friend Friday - really nice italian restaurant in the city - there was bread and pasta and cheese and beans everywhere. I ordered the roasted chicken with extra veggies - no polenta (the only thing on the entire menu that i could safely order - and it was Delicious!). After we declined dessert, the owner still brought us these two GORGEOUS TINY cupcakes, told us his wife had made them, and he hoped we'd enjoy them. Got into a big fight with my friend by refusing to eat one. Not sure why people think "I won't tell anyone" is a valid argument for cheating. Anyway, I figure if i can make it through that, I should be able to make it through the rest of the challenge. :-p
5/5 on paleo...looks like i'm the new paleo joe. Energy levels are good, really trying to be conscious of eating some piece of fruit/veggie every hour or so
Day 5 of 29 complete!
Day 5 complete
anyone up for an easy jog around the lake after tomorrows (wednesdays) class?
Day 5 done!
Day 4 done, had the apple BEFORE going to sleep last night, no waking up in the middle of the night.
1) Squat: 190x5, 220x5, 245x13
2) Metcon:15:47 (ish)
3) Leg Press: 5x10 @ 270#(3x) and 290#(2x)
6/29 done by Max n Andi
Metcon 18:22, scaled with rowing and wall-ball and regular pull-ups.
Day 6 done, and today is the first day I've felt more-or-less OK since I got sick. Dealing with some serious malnourishment from the past few days and perhaps some trouble adjusting to the new diet - tonight's metcon felt radically underfueled.
Will try upping the calories and hopefully the energy will come back.
5-6/29 done I have a feeling that the birthday dinner is going to be a challenge. That and the tootsie pops that my printing company keeps sending me. The bastards.
squat 8x124 P=157 but I am not sure I was going quite deep enough.
Metcon 18:30ish RX+
run around the lake after
25:something Rx Sad looking pull-ups, and more of a slow jog.
14:30 sc - left rotator cuff is tweaked, no pullups, did 5 GHD sit ups instead. Feeling good this morning, should have done 10 GHD's. Weightlifting shoes are finally in. Can't wait to give them a shot with DL's
17:10 Rx
WOD Updated: 7 rounds with 45/35# jumping squats.
17:10 Rx
WOD Updated: 7 rounds instead of 10. Jumping squats weighted with 45/30#.