A Week to Remember
This week will be a progress check week. All of the wod's are those that have been pulled out of our archives from the start of this year. It will give you a way of checking your progress and proving to yourself how far you have managed to come. If you haven't done these wod's yet, then enjoy and train the way you normally do. I will be away from Conquest Conditioning for the week and enjoying the weather (hopefully) in Cali. I'll try to drop a post on for everyone if I can.
Monday (October 26, 2009)
150 Single DB Goblet Clean and Squat
Tuesday (Oct.19, 2009 & Dec. 15, 2008)
10 Rounds of
20 sec AMRAP Plate Squat Press
20 sec AMRAP Plyolunge
20 sec AMRAP Burpees
Wednesday (Check recent lift notes for Bech Press 1RM)
Bench Press Max 1RM
Overhead Squat 2-2-2-2
Thursday (October 1, 2009)
Rounds in 20 Min.
20 Ball Hop Scotch
Run Up Stairs with Ball
30 Wood Chopper Sit Ups
Run Down Stairs with Ball
* Cannot put ball down for entire workout
Friday
"Cindy"
Rounds in 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats
4 comments:
Dear Cindy,
Will you marry me?
Having a blast down here in Cali. We have been taking in some sites and enjoying a bit of a break from the rat race of life, 1 Crossfit Gym, 1 Conquest Gym, job as a teacher, and everything else in life. We are totally stoked for the upcoming cert/seminar at CrossFit Balboa. We went to CF Orange County last night and were welcomed with the regular CF open arms. After a good warm up Heather threw down Elizabeth (21-15-9 Cleans @ 95 and Ring Dips in 6:35) and I did a CrossFit Football workout called Lizzie that was 15-10-5 Power Cleans @ 185 and ring dips in 3:01) Felt good to move after a week of bad food and bad habits. Thanks to Justin and Ben for allowing us to join them for the session. Hope training is going well. Please try to post so that I can see how everyones progress is going and I am looking forward to getting back to you all.
I've been outta the game this week. When your get a chance to rest - the pressure is off and the body gets sick, but I'm ready to get back on Monday!
See you all then.
Glad to hear the Cali is awesome!
Stout
Monday (October 26, 2009)
150 Single DB Goblet Clean and Squat
18:11 @ 55lbs
I did this in October in 13:50, but I think I may have used 45lbs, Back gotall funky again, thought a week off would of helped it.
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