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rhyneaux | MSFC Crossfit
https://msfcxfit.wordpress.com/author/rhyneaux
Bring all your hate and leave it with the bar. April 1: Open Gym. Post what you did today. April 1, 2016. With continuously increasing weight. 1 Shoulder Press – 5, 5, 5. 2 Push Press – 3, 3, 3. 3 Push Jerk – 1, 1, 1. Do pullups every minute. Add 1 pullup every minute. So 1 pullup first minute, 2 pullups in the second minute etc.). Think that will be enough. March 18, 2016. 3×7 Good Mornings. 10x Russian Twists w/ weight (L/R = 1 rep). Max hold planks (Left, Front, Right). March 17, 2016. March 16, 2016.
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August 12: | MSFC Crossfit
https://msfcxfit.wordpress.com/2015/08/10/august-12-2
Bring all your hate and leave it with the bar. August 13: →. Warm Up: 3 Rounds of. 1 5 x Push Ups. 2 2 x Dead Hang Pull Ups. 3 5 x KB Swings @ 1 Pood. Strength: Push / Pull, 8, 5, 5, 3, 3, 1 Super Sets of. 1 Bench Press / DB Row. 2 Shoulder Press / DH Pull Ups. What’s Next: 3 rounds of 10 x . 3 Russian Twist (touch elbows, R L = 1). August 10, 2015. This entry was posted in Miscellaneous. August 13: →. 7 thoughts on “ August 12:. August 12, 2015 at 9:13 am. August 12, 2015 at 9:43 am. DHPU: 6/2,5,5,3,3,1.
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June 2: | MSFC Crossfit
https://msfcxfit.wordpress.com/2015/06/01/june-2-2
Bring all your hate and leave it with the bar. June 3: →. At the track…. Using your “I” 400 pace as a guide, 3 rounds of …. Walk/Jog 200m recovery between each distance. June 1, 2015. This entry was posted in Miscellaneous. June 3: →. 6 thoughts on “ June 2:. June 2, 2015 at 10:12 am. What time is the track taxi? AKA “that tire ain’t gonna flip itself”. June 2, 2015 at 10:13 am. June 2, 2015 at 1:08 pm. 200 :52 :56 :55. 400 2:02 2:04 2:02. 600 3:04 3:02 3:05. 800 4:07 4:06 4:25. June 2, 2015 at 1:45 pm.
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VDOT | MSFC Crossfit
https://msfcxfit.wordpress.com/vdot-table
Bring all your hate and leave it with the bar. VDOT Table (from Daniels’ Running Formula). Training Paces based on VDOT (from Daniels’ Running Formula). Leave a Reply Cancel reply. Enter your comment here. Fill in your details below or click an icon to log in:. Address never made public). You are commenting using your WordPress.com account. ( Log Out. You are commenting using your Twitter account. ( Log Out. You are commenting using your Facebook account. ( Log Out. Notify me of new comments via email.
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cripplecat | MSFC Crossfit
https://msfcxfit.wordpress.com/author/cripplecat
Bring all your hate and leave it with the bar. Warm Up: 20 Box Jumps, 24″, then 1X5 of. 3 DH Pull Ups. Strength: 4,3,2,1 of…. 2 Weighted Pull Ups. What’s Next: 3X8 of…. 1 Alternating 1 Legged Romanian DL w/ 25# DB (R-L=1). 2 Bosu/Plyo Ball Push Ups. November 3, 2015. Warm Up: Beelzechub’s Sack Relay (East side grassy area). 4 Rounds, 2 groups 25 yrds apart,. 1 Adjusted to Carry 95# BB OH 25 yrds, 2 Squats, Run Back, 2 Burpees. Strength: 4,3,2,1 of. 4 Standing Side Bends w/35# DBs (R-L=1). November 3, 2015.
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August 13: | MSFC Crossfit
https://msfcxfit.wordpress.com/2015/08/10/august-13
Bring all your hate and leave it with the bar. August 14: Open Gym →. Warm Up: Row 1000m. Strength: 8, 5, 5, 3, 3, 1 Super Sets of the following. 1 Dead Lift / Ring Dips. 2 Incline Bench Press / BB Curls. Metcon: For Total Reps:. August 10, 2015. This entry was posted in Miscellaneous. August 14: Open Gym →. 8 thoughts on “ August 13:. August 13, 2015 at 10:01 am. 1 rep max on BB curls? I’m glad to see Legendary having a positive influence on your workout.🙂. August 13, 2015 at 1:07 pm. DUs: 114, 81, 61.
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August 3rd | MSFC Crossfit
https://msfcxfit.wordpress.com/2015/08/03/august-3rd
Bring all your hate and leave it with the bar. July 31: Open Gym / Mobility. August 4 →. Complete as many rounds in 30 minutes as you can of:. 275 pound Deadlift, 5 reps. 9 Box jumps, 24 inch box. August 3, 2015. This entry was posted in Miscellaneous. July 31: Open Gym / Mobility. August 4 →. 5 thoughts on “ August 3rd. August 3, 2015 at 12:40 pm. Drew and I did this:. Drew: 13 rnds 5 1. Blong: 10 rnds 5 13 7. August 3, 2015 at 1:47 pm. August 3, 2015 at 2:00 pm. August 3, 2015 at 2:11 pm. Enter your em...
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Drew | MSFC Crossfit
https://msfcxfit.wordpress.com/author/beercat5000
Bring all your hate and leave it with the bar. Pushups: 37-30-27-25-23 2:30 rest. 100m walk/jog back to start. May 13, 2016. 27-31-28-24-18 2 minutes of rest each round. 3X5 Squats of your choice, max rep pullups after each set. DB Bulgarian split squats are easy on the back. 3X5 Shoulder press, max rep pullups after each set. May 11, 2016. May 10th Madkin Mountain. Run up and down for time. If you’re Ryan, do it twice. May 10, 2016. Warm Up: 3 Rounds of. 1 5 x GHD Sit Ups. 2 5 x Back Extension. Complete...
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August 10: | MSFC Crossfit
https://msfcxfit.wordpress.com/2015/08/10/august-10
Bring all your hate and leave it with the bar. August 11: →. Warm Up: 3 Rounds of. 1 5 x Squat. 2 5 x Back Extension. 3 5 x KB Swings @ 1 Pood. Strength: 8, 5, 5, 3, 3, 1 Super Sets of. Metcon: 3 Rounds of:. 2 10 Push Ups. 4 10 Pull Ups. August 10, 2015. This entry was posted in Miscellaneous. August 11: →. 6 thoughts on “ August 10:. August 10, 2015 at 7:56 am. Im out today and tomorrow. Have a TIM I am presenting at….and Im not done with charts. August 10, 2015 at 12:56 pm. FS: 95,115,135,155,175,225.
