It's a long road!

 

Crossfit is gay....

 

Raped the gym today. Waiting for the woman to make me dinner. Later I make fire.

 

Haha, just love the ending "Later I make fire."

 

Recovery day:

This morning, 3 x5 minute rounds of shadowboxing followed by stretching.

Just now, 2+ mile hike.

My dog, "WTF, we have to walk up that big ass hill we just walked down?"

 

Feeling good tonight. I was spent after the first WOD...then our coach added 'Annie' on to the end of it when I thought we were done. My quads and core are feeling oh so good.


Warm Up

10 Jackifes
10 Split Jacknifes
10 Star Jacknifes
run 200m
x3

WOD 1:
10 8 6 4 2
2 4 6 8 10

First couplet: HSPU and pistols
Second couplet: Weighted sit ups and t2B

After each, 100m lunges down the hall with dumbells and back with the dumbells overhead walk back.

Benchmark WOD:
“Annie”
Double-unders
Sit-ups
50/40/30/20/10 rep rounds, for time

 

^^ Nice work. Does anyone know good back excercises besides normal machines at the gym? I thought it would be good for track and baseball.

 

Um.... Squats and deadlifts.

 

Gotta love dead lifts!

Different rows can also do a lot for your back.

Also try doing a lot with your core, as it will support your back as well.

 

Lower back, upper back, or both??