#118daystogo #goruck #selections #DFQ #day13 Dont let but stand in your way of your goals or passion. Dream big and go after it as if your life depended on it. Injury report. Still cant get a shoe on but still doing all I can the pain is way down but not able to get a shoe on just yet. I didnt make it to my crossfit today but I did the wod at a backup location! And then added more stuff because well. .. I have lots of work to put in for selections and... I just plain enjoy challenging myself... especially after the injury I dont have a day to waste. Todays training 15 minute stretch Strength Squats 5 sets of 3 reps focusing on tempo 20X1 = 2 seconds down explosive up 1 second rest at the top 60% of 1 RM ×20 or 60% of what you go to on your final weight of the set of 3 above So 60% 20 reps no rest. #wod 3 rounds for time 10 front squats 135 Lbs 15 kettle bell swings 1.5 pood 15 box jumps (open your hips at the top) Stretch 15 minutes Eat all the food! !!!! Additional stuff done during the day Handstand holds 1 arm 2 max effort 500 m row paired with 50 weighted crunches at 100 lbs 50 pull ups 50 dips Practiced overhead squats 40 reps just the bar 20 reps with 95 lbs GHD sit ups x 50 30 minutes stretching
Posted on: Sun, 07 Dec 2014 07:11:02 +0000
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