Friday, June 17, 2011

June 17th 2011

Level 4 Crossfit (Mobility Class and Level 1 Class)

Mobility Class:
Lots of upside down work and work on the shoulders. I pretty inflexable there so this is helping a lot. The end of the class was spent doing elbow stands and trying to force the arms to line up with the body while keeping a hollow back. The beginning of the class was spent rolling:







  • 2 balls underneath shoulder blades, back flat on floor, curls.



  • Downward dog pose



  • Hip rotation on yoga block



  • Using a softball, stretching of hipfelxors (layed flat on back and externally/internally rotated leg while hipflexor was on a softball)




Level 1 Class:





A few sets of Military presses. I need to focus on a few things: keeping my elbows forward, not arching my back to make it more of a bench press, keeping my abs, quads and gluts locked down. It is going to be harder to do this way but hopefully it will get better. Maximum weight was 50 kg for 3 reps.





Maximum Rounds workout:








  • 4 Clapping/Kipping pullups



  • 6 Clapping/Regular pushups



  • 8 Squats




The maximum amount of rounds of this in 12 Minutes. Score: 18. The first 9 were 100% clapping but that became difficult to complete the rounds.







LSD Run 5.2 Miles





  • LSD run of 5.2 Miles


  • In Highlands, out and back, course on out bound is all uphill for 1.5 miles and mostly flat for last mile or so.


  • Time: 38:15


  • I probably put more effort into this run than a should have.

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