Crossfit: 080617

080617
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

I got a 30:29 but the back extension unit and the place where I can shoulder presswith a bar are on complete opposite sides of the gym and there's about a 30 second walk between stations. Looks easier than it felt but I need shoulder workouts because I think they are my weakest link. Currently, I can still use my arms which is a bonus. When I was warming up I had 65 pounds on the bar and was pressing it and for a second I thought, "Well, 10 more pounds isn't going to make a difference, this will be easy." Easy once maybe, twice too, even easy 12 times, 147 times however and it becomes more difficult.

Crossfit: KB Swings, Sit-ups, Back Extensions, K2E

080523

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Did this at home. Only have 1.5 pood KB. Also, no GHD so folded my sandbag in half and stuck my legs under a shelf and I was surprised to realize that they felt a lot like GH sit-ups. For back extensions, I just did stiff leg deadlifts with the 1.5 pood kettlebell.

Here's my workout:

ROM warm-up (arm swings, shoulder dislocations, toy soldiers, butt kickers, etc.)
3 rounds of 5 pull-ups, 5 push-ups, 5 squats.

WOD:
1.5 pood KB swings x 35
25 Sand Bag Sit-ups
25 Stiff Legged Deadlifts (1.5 pood KB)
25 Knees to Elbows

Round 1: 5:24
Round 2: 6:28
Round 3: 6:40
Round 4: 7:00
Round 5: 7:20

Total Time: 32:52

I spent about 15 minutes on the heavy bag.

Then I did 3x10 side bends with the 1.5 pood KB.

Then 1x15 ring push-ups, raised my feet up 1 foot and did 3x10 ring push-ups.