updates =)

Updates- 121101

So, I’ve been missing updates for a while now, so here are a few updates =)

Throughout the past week alone I’ve gotten sick, recovered, and got back on track with my crossfit training, and have started integrating strength training with it as well.

121029

WOD#1 “kill the goat’

Complete three rounds for time of:

10 atlas stone over the shoulder transfers (20kg core bag)

10 push press (50kg load)

50 double unders

Time: 11m 48s

WOD#2, strength training

5-5-5-5-5

Back squat

Maxed at 85kg.

Legs training

Lunges for 100m

Leg press machine

10 reps @40kg, 10 reps @60kg, 10 reps @70kg, 10 reps 80kg, 10reps @90kg, rest pause, 10 reps.

Leg curls & Leg extensions superset.
10 reps of each @: 35kg, 40kg, 42.5kg, 45kg.


121030
WOD#1- ‘Kelly’
5 rounds for time of:
Run 400m
30 box jumps, 24inch
30 wall balls, 20lbs ball
Time: 32m22s

WOD#2
21-15-9 of
Overhead squats
Double unders
Time: 10m29s

WOD#3
21-15-9 of
thrusters (40kg load)
Pullups
Time: 12m38s

WOD #4
Bench Press
40kg 20reps, 50kg 15 reps, 60kg 10 reps. 70kg 5 reps, 75kg 3 reps, 80kg 1 rep, 80 kg 1 rep.
Chest Flyes
10 reps each, 10kg dumbbell each hand, 15kg, 20kg, 20kg.




more to come soon, stay tuned! =)

-leon-

go hard or go home