Workout: What did you do today (lift, gym, legs, bench press)

[caligirlz]

Mainly a rest day, but did some rowing. And saw the NKT guy, found out my right calf was compensating for my left psoas. Released, and now bilateral hip flexibility is much improved & squat form is much better.

[crossfitRon]

Originally Posted by caligirlz

Mainly a rest day, but did some rowing. And saw the NKT guy, found out my right calf was compensating for my left psoas. Released, and now bilateral hip flexibility is much improved & squat form is much better.

You always beat my post for the day, and you are in Cali, crazy woman

Workout today -

Run - 5k time 32:48

Skill:
Back to Snatch and Overhead squat complex (my biggest weak point for Oly Lifts)

Warm-up: 3×10

Strict Pull-ups
Push-ups
Squats

WOD: Meat Grinder
5 rounds for Time
Time: 6:18

10 Dead-lift – 155#
5 Strict Pull-ups
10 Ring Rows
15 Jumping Squats

[caligirlz]

Originally Posted by crossfitRon

You always beat my post for the day, and you are in Cali, crazy woman
s

You beat me today & that was one heck of a WOD!

for me:
Cardio combo of Jacobs Ladder, elliptical & spin bike
TRX pulls up SS goblet squats
1-arm db rows SS RDLs
Kb arm bars
Primal rolling -upper & lower body
Low cable row SS close grip lat pulldowns
Bar curls SS band curls

[crossfitRon]

Haha,

Did not beat you today, that was yesterdays post. Nice work out girl, love seeing you doing the SS's and goblet squats, great for the butt that is why I do so many squats as well, guys tend to forget we need to have a good looking bum as well.

Today: Raining and thunderstorm

Cardio: 8 rounds on the heavy bag and then tabata Double Unders

WOD: Justin Hero WOD
Warm Up - Crossfit warm up

30-20-10 reps for time of: 12:49
Body-weight back squats (185#)
Body-weight bench presses (185#)
Strict pull-ups

Cash Out - 2 km Row (HR Zone 2)

Ron

[Azmordean]

Yesterday was off. Looks like today will be too, thanks to insomnia, UGH! Not fond of lifting on 3 hours sleep . I'll have to make up for it over the weekend!

[crossfitRon]

Ahh Saturdays,

2 hour ride with a friend (about 40 miles) with some nice hills
Work Out

TRX Series done from a Tree limb at the beach

Ronb

[Felix C]

1hour combat cardio.

[Azmordean]

Slept until 11

Then lower body and some bicep work!

Squats
DB Romanian Deadlifts
Reverse Lunges
Barbell Curls
Hammer Curls

This one kicked my ass, it always does, but was a great workout, felt awesome .

[MJ7]

Shoulders, obliques, lats, legs - calves.

[caligirlz]

I'm recovering today from yesterday's workout, first shoulder session in 2 months. uggh

jacobs ladder for time (20m)
spin bike
side lat raise
cable reverse laterals SS front plate raise
tri ext SS band pushdowns
tricep pushdown
db armbars
primal rolling, upper & lower body
SMR with rumble roller

My trainer tried to talk me into coming to the gym this morning (last night) to do all the fun stuff I like to do, but I knew that wasn't happening. My shoulders/lats were already feeling quite fried.