Saturday 08/28/10

Phil:

3 rounds for time of:
30 OH Walking Lunges, 45#/25# (plate)
12 Tire Flips, Mama Bear/Baby Bear
400m run
(Courtesy of CrossFit West Santa Cruz)
Posted by Phil
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5 comments:

Phil said...

12:00

The walking lunges were done inside with a 45# bumper plate. The tire flips were done outside - just outside the gym door on the upper level of black top. I flipped the tire 3 times one direction, then 3 times back, then repeated that process for a total of 12. I then left for the 400 immediately from the last flip.

The lunges tax the quads, and the tire flips tax the hamstrings - makes the running fun.

August 28, 2010 at 11:34 PM
chris said...

Back Squat
45 - 5
135 - 5
255 - 5
--------
315 - 5
315 - 5
315 - 1

At the end of the second set, I got the bar tilted and I pulled something in my ribcage trying to even it back out. Got the first squat in the third set and decided that it hurt too bad to continue.

Bench Press
45 - 5
135 - 5
175 - 5
--------
245 - 5
245 - 5
245 - 5

Deadlift
135 - 5
225 - 5

Stopped there to keep it light and avoid further injury.

August 29, 2010 at 8:58 AM
chris said...

Later that same day:

21-18-15-12-9-6-3
75# SDHP
75# Push Jerk

11:14

The time was pretty good.

Somewhere in the last set I tweaked my neck.
So now I can't breath deep because of my ribs and I can't turn my head to the left.

It was a good day in the gym.

August 29, 2010 at 9:01 AM
Phil said...

I crack myself up - just imagine what would happen if something really scary/surprising happened somewhere off to your left. It would be a perfect storm - you might end up passing out from the pain.

(seriously, though, I'm sorry about the injuries)

August 29, 2010 at 1:42 PM
chris said...

Touching.

August 29, 2010 at 2:52 PM

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