rasmusen10crossfit.blogspot.com
Push Your Limits: Feb. 20, 2010
http://rasmusen10crossfit.blogspot.com/2010/02/feb-20-2010.html
Feb 20, 2010. Large group at the Fort today so it made things a little interesting at the beginning and just like I figured it would end up working out in the end. 10 squats between each movement. Can't remember the total number of reps but we decided to rotate every 30sec and complete 10 squats on our off 30sec. I think that really made the WOD. Subscribe to: Post Comments (Atom). Lance Cantu (CF Cental). Jeremy Thiel (CF Central). Big Mike (CF Central). Feb 22, 2010. Feb 20, 2010. Feb 19, 2010.
rasmusen10crossfit.blogspot.com
Push Your Limits: July 2009
http://rasmusen10crossfit.blogspot.com/2009_07_01_archive.html
CFF 5:30 am "Graveyard Gang" DAY 16. SON OF A BITCH! That is all I can say about today. Day started off on the wrong foot by not having anything to eat before I left the house and my blood sugar dropped through the floor about half way into the WOD. 3:20 (previous best 2:40 @88#). This was a great reality check. DO NOT take anything for granted. There is always someone somewhere working harder then you. Today Fran was working me. CFF 5:30am "Graveyard Gang" DAY 15. 50 Wall ball shots (20#). Pain is tempo...
rasmusen10crossfit.blogspot.com
Push Your Limits: Feb. 16, 2010
http://rasmusen10crossfit.blogspot.com/2010/02/getting-ready-for-denver.html
Feb 16, 2010. Getting ready for Denver. So, there are a little more then 8 weeks between now and Denver. It has been a lot of fun training and I really enjoy the family at Cross Fit Fire. The support, camaraderie and sh*t talking really makes it a place I look forward to training at every day no matter what "Wild Bill" puts on the board. Nutrition, Rest, Training. Subscribe to: Post Comments (Atom). Lance Cantu (CF Cental). Jeremy Thiel (CF Central). Big Mike (CF Central). Feb 22, 2010. Feb 20, 2010.
rasmusen10crossfit.blogspot.com
Push Your Limits: August 2009
http://rasmusen10crossfit.blogspot.com/2009_08_01_archive.html
CFF 5:30 am "Graveyard Gang". 5 Rounds for time. 6 Push jerks (70k). GLOBO HELL" 7 pm. How many things can be wrong with this situation? Let me tell you a lot. Woke up late missed out on training with the "GYG," Globo gym is packed, no kettle bells, no headphones, late night workout, hungry. 200 kettle bell swings for time. Rx'd 24k (55# dumbbell). Labels: Kettle Bell Hell. CFF 9 am Team Workout. Team Tommy MO and Pete. 150 Kettle bell swings (32k). 200 Box Jumps (24"). CFF 5:30 a.m "Graveyard Gang".
rasmusen10crossfit.blogspot.com
Push Your Limits: May 2009
http://rasmusen10crossfit.blogspot.com/2009_05_01_archive.html
STEAM, SAUNA and JACUZZI. Press and "Fractured Fran". 70 kg - 3. 80 kg - 3. 90 kg - 3 (previous 1rm PR). 100 kg - 1 (NEW 1rm PR). Reached new 1rm passed on last two rounds. 9 rounds for time. 5 Thrusters (40 kg). Labels: Press and Fractured Fran. 10 Clean and Jerks (60kg). 1 Sled Drag (100 ft, 20kg). 8 Clean and Jerks. 6 Clean and Jerks. 4 Clean and Jerks. 2 Clean and Jerks. 3 Rounds for Time. Labels: Affiliate Cup Try-Out. 5:30 am Graveyard Gang. Heavily on my technique so I can become more consistent.
rasmusen10crossfit.blogspot.com
Push Your Limits: June 2009
http://rasmusen10crossfit.blogspot.com/2009_06_01_archive.html
5:30 am "Graveyard Gang". Strength Work - Cleans. Focus on form not weight. Flexibility is still an issue and will remain an issue until I make a commitment to work on it. Complete one round per minute for 12 minutes. 5 Box jumps (24"). 5:30 am "Grave Yard Gang". Strength Work - Over Head Squats. Focus on form not weight. 5- 50k (was getting to parallel only). 3- 60k (focused on depth and keeping heels down). 30 Jumping Pull-ups (on the rings). Overall I felt today was a productive day. I am continui...
rasmusen10crossfit.blogspot.com
Push Your Limits: Feb. 19, 2010
http://rasmusen10crossfit.blogspot.com/2010/02/feb-19-2010.html
Feb 19, 2010. Wasn't able to get much done yesterday but a good stretch. Back at it today with 2 WOD's. 10 box jumps (24") on the minute. 500m row *Steady pace. Press 10 - 10 - 10 @ 75% 1rm. 10 kb swings (32k). Subscribe to: Post Comments (Atom). Lance Cantu (CF Cental). Jeremy Thiel (CF Central). Big Mike (CF Central). Feb 22, 2010. Feb 20, 2010. Feb 19, 2010. Feb 17, 2010. Feb 16, 2010. Awesome Inc. template. Powered by Blogger.
rasmusen10crossfit.blogspot.com
Push Your Limits: September 2009
http://rasmusen10crossfit.blogspot.com/2009_09_01_archive.html
5:30 am "Graveyard Gang". 2 - 400 m run. 2 - Broad jumps (length of parking lot). 7 Clean and Jerks. 10 rounds 5 thrusters / 7 Clean and Jerks. Today was awful, miserable, defeating. My flexibility is not getting any better and it is now prohibiting me from getting the most out of my workouts. I spent about 4-5 min of the 20 laying on my back or trying to loosen it up so I could keep going. :-(. I am working with a massage therapist on establishing a stretching routine to help. Fight Gone Bad IV. Even at...
rasmusen10crossfit.blogspot.com
Push Your Limits: October 2009
http://rasmusen10crossfit.blogspot.com/2009_10_01_archive.html
Don't Let it Touch. Attempted to get another team WOD. Put together here in hell. Given that I am programming the WOD. I could have done a better job since my back is really tight. Never the less the WOD. Was combined body weight. X 50 from the ground to overhead with 10 sit-ups in between. 390 (rounded up) x 50 = 19500. Labels: Dont Let it Touch. Subscribe to: Posts (Atom). Lance Cantu (CF Cental). Jeremy Thiel (CF Central). Big Mike (CF Central). Dont Let it Touch.
