Today’s wod:
3 rounds of:
400m run
30 situps
30 back extensions
Christine... in her zone
*** The gym will be open next Saturday at 10:30 AM for those interested in getting a little taste of CrossFit. Call 480 0716 or email crossfitbathurst.com to register. Limited space.
so.. run 400m , do 30 situps, 30 back extensions… run 400m , 30 situps, … and so forth.
If you can’t run because of the possible upcoming stupid snow… substitute the run with 50 lunges. You can either do supermans or good mornings (standing up, bend forward bow at the hips, keep back straight and tight abs and recovers to upright- you can hold 10-15lbs in your arms if you can find something)
WOD 400 m run down my street and back on O’Neil Dr.
30 sit ups
30 good mornings with 15 lb Dumbells
Time 19:57
Wanted to do more of a warm up but wanted to run before it got dark and after putting the kids to bed. Did some of the mobility stretches that Janine went over on Saturday and bounced aroung a bit. Challenging workout and motivating to get the rounds in and time myself. It was nice to incorporate some running into the workout and I know I will especially enjoy this as the days get longer and weather gets nicer. The 4oo M was from the end of my driveway donw the street. I did not count the run down my driveway and the 3 steps to my entrance as the distance. I certainly can see myself doing this in the grass in my backyard this summer.
haha.. you’re officially a crazy crossfiter! running in a snow storm. That’s awesome Kezia, great work!
me: was suppose to be my rest day, but stopped at the gym this morning and played around a little.
easy 500m row, kept pace under 22.
time: 2:10
Shoulder mobility
5 x shoulder press, 5 x push press, 3 push jerks
dowel, 15 lbs, 30 lbs, 45lbs, 55lbs (press and push press only)
WEnt for a swim tonight. First time in months.. it was awesome! I missed it so much and it felt reeeeeally good. Did 40 laps.
WOD
3 Rounds of
400 m Run(subsituted Run for speed walking) 45 minutes
30 Sit ups
30 Supermans
Time for Sit ups and Supermans 30 x 3 rounds 10:37
Speed walk 45 minutes
See you tonight!!
good job Jane!
sorry so late to post guys….busy busy!!
WOD:
3 Rounds of:
400 m run (treadmill)
30 sit ups (full extention, un-anchored)
30 Back Extentions (sub supermans)
Time: 21:04…..
Right knee is a bit tweaked I think, felt a pang every once in a while!! Other than that, it went well