getting fit and taking gains

Monthly Archives: December 2014

I decided to decorate the garage gym a little by putting up a few posters. You know that one poster of Annie Thorisdottir? The one where she is doing kipping pull ups or something? The one that is in EVERY SINGLE CROSSFIT GYM EVER?! According to the internet it doesn’t exist. And this annoys me, in case the caps didn’t indicate that already. I settled on two posters of Rich Froning Jr, plus an awesome poster of the CrossFit Benchmark Girls that I “made” and ordered from Vistaprint for about $25! And this one you can make too.

Go to the East Dallas CrossFit website for the PDF download and instructions on how to do it. I got mine in matte finish since I didn’t want to spring an extra $10 for glossy and it’s totally fine. Also, the poster is plastic rather than paper, so it will hold up well in the garage. It took a little more than a week maybe for it to arrive? You could also try Costco — I lost patience with their website and gave up on them.

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Strength

Shoulder Press

33-43-53-58-65

3×6 push up

WOD

10 RFT

3 clean & jerk, 43#

5 pull ups

10 mountain climbers

15 air squats

21:56

DC

3 x 100 flutterkick


Strength

Floor Press

33-48-63-78-83

 

Deadlift

83-103-123-143-158

 

WOD

2 RFT

75 air squats

45 double unders

15 pull ups

10:56

 

DC

50 x hollow rock


Strength

Hang Power Clean

33-53-68-83-93-98

 

WOD

5 RFT

3 push ups

6 front rack reverse lunge, 53#

9 front squat, 53#

Rest 1min between rounds

12:22

 

DC

100 sit ups


Strength

5RM Shoulder Press

33-43-53-58

 

WOD

9min AMRAP

5 burpees

7 box overs, 20″

9 goblet squats, 18lb

6 rounds + 2 reps

 

DC

25 x toes to bar


Strength

3 attempts, max rep pull ups

5-4-3

Push ups

3 x 5

 

WOD

Bear Complex (video)

5 rounds of 5 reps with 1min rest between rounds

53#, 10:26

 

DC

30 x candlestick


Strength

5RM Deadlift

33-83-103-123-143-153

 

WOD

For time:

50 DU

21-15-9

KBS, 35#

Burpees

Box jump, 20″

50 DU

12:53

 

DC

3 x :30 center plank

3 x :15 side plank, per side