Monday, September 26, 2011

Business Travel CAN be fun!

I had a week in Dallas/Plano last week, so rather than try to utilize the 10' x 15' exercise room aka closet at the hotel I was in, I found a CrossFit affiliate and dropped in every morning at 630am - Frisco Crossfit. I really had a good week of work there. The rest of each day was what I call "Death by PowerPoint!"

It's nice to be back home, though!

Frisco Crossfit WOD
A) Push Press
3 sets @ 60% to failure
Total reps: 45@145lb

B1) CHIN ups 2x 8-12
B2) Scare crows 2x 8-10
Rest 90 sec

CWOD: Row intervals: 7 x 250 Hard (all out) /250 Easy (25 S/M)

Frisco Crossfit WOD
A) Deadlift 1RM (5,5,3,3,1,1)
Go for new 1RM

B) Bulgarian Split w/DBs 2×10 (40lb dbs)

C) GH Raises 2×8

CWOD: AMRAP 10 min
5 Weighted sit ups
5/5 DB Slashers
15 Thruster (75/55)

Frisco Crossfit WOD
Mobility work, DROM work

8:07 RX

Frisco Crossfit WOD
PP 1Rep max: 245 (PR)

4 rounds 3min work, 1min rest 
8 games pushup
12 double understand
16 squats
12+pu RX

Frisco Crossfit WOD
Deadlift 225x2 on min for 12min
Wod all 24kg
4/4 kb swing r/l
6/6 kb cl & press r/l
8/8 kb squat front rack r/l
20:00 RX

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