Warm Up
100 Jump Rope
10 HSPU
20 Pull Ups
WOD
3 Rounds
6 Push Press (95/65)
30 Sit Ups
60 High Knees
Finish
30 Burpees For Time
Friday, May 27, 2011
Thursday, May 26, 2011
Wednesday, May 25, 2011
Wednesday May 25
Warm Up
200 Jump Ropes
20 Squats
10 Reverse Pulls
WOD
5 KM Run / Walk
Finish
50 Leg Lifts For Time
Tuesday, May 24, 2011
Raelyn Hiebert
Raelyn Hiebert
Stats:
Can Squat Better than Most Veterans
Unmodified Pull Up: Not yet
Unmodified Sit Up: Yep
Unmodified Push Up: Not yet
Dead-lift max: 85lbs
Push Press Max: ?
Front Squat Max: ?
In November, like normal, the garage to our apartment was opened and Chera Kearns came strolling in. This time however, there came a "tag a long" shy Raelyn sneaking in close behind. The first day began and ended as usual for Raelyn, with lots of difficulty performing the simple exercises and then followed closely by lots of pain. So much, in fact, that the next day Chera informed me that her sister Raelyn will not be returning any time soon. About in early January I received a surprising phone call, “I want to sign up for a year,” Raelyn abruptly squeaked. “Duuuuhhh… whaaaat,” slipped out of my mouth. Her second day back to CFG held squats on the whiteboard, her bain. “No problem!” shrugged Raelyn as she then proceeded to obliterate 30 squats Johnny on the spot, which any CrossFitter will express is no walk in the park. “What the heck,” went my mind and accidentally my mouth as well. Raelyn piped in with, “I’ve been practicing just like you showed me everyday." At this point I felt as though someone would have to revive me from fainting. Raelyn gets the award for most initiative taken. With hardly any outside motivation or direction she had practiced squats everyday for two weeks and all of the sudden she now was performing squats better than her own family members who had two months of training on her. WOW! Her family members may have caught up to her in the squat department, yet Raelyn still strives and pushes herself to really make success out of her training, body, mind, and spirit. I cannot pretend to imagine the heights that you will reach Raelyn.
Tuesday May 24
Warm Up
10 Hang Clean 45/35
10 Lunges
2 min Wall Sit
2 min Plank
WOD
4 Rounds
30 Push Ups
18 Pull Ups
Finish
10 Tumbles
2 Skin the Cat attempts all the way upside down
50 Squats for Time
Monday, May 23, 2011
Monday May 23
Warm Up
20 Squats
10 m Bear Crawl
WOD
3Rounds
200 m Run
20 Leg Lifts
200 m Run
20 Sit Ups
Finish Complete Everything
10 HSPU (modify as needed)
500 m Row
Saturday May 21
20 Lunger
500 m Row
WOD
ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Finish
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