CrossFit Athletic Group

Went against the grain today and tested out a modest long distance-very modest. Went at a very easy pace for 2 miles. Goals were: no pain in knee or hip joints and no hamstring tightness; practice pony stepping; maintain upright position (goes along with hip/back/knee pain for me). Goals all achieved!! Happy Friday everyone!!

47m/5'10"/185

Main Site 200529
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes

95×3
105×3
115×3
125×3
135×3
145×3
150×3

Pleased with this – only decision was whether to go for 150 or 155. Last set I had earmarked as something that I would either get 2 reps or maybe eke out a third. Wasn’t convinced I could even get 150 for 3, but glad I tried. SLIPS after as rx’d.

12 min Tabata 20s on/10s off:
Chair step ups
Burpees
Plank hold

Great work Sarah Hana!

Ran
4:05
4:01
4:09

Got Nat to do the first 2 rounds with me!

Have a great weekend everyone!!

Bench 5×5 (220×4, 225×1)
Power Clean 5×3 (210)
Front squat 4×8 (215×3, 225×1)
- pull-ups 4×8
Single arm landmine press 4×10 (40×2, 45×2)
- landmine row 4×10 (125×2, 130×2)
Upright row 4×10 (80×2, 85×2)
- rear delt fly 4×12 (20)
DB curl 4×12 (20)
- diamond pushups 4×20

Murley and I ran from the parking lot up the left side of the hill 3 times and did in between:
5 pike HSPU
10 pike shoulder taps
20 pushups
25 plank should taps
30sec plank

3:36
3:42
3:38

Rested 3:00 between 800s.

Mrs. Nevarez, I pictured you catching me on the run which motivated me. Can't wait to get back to the gym and compete in person !

Yes Schott!! I can’t wait for that extra motivation!! 🙌🏻🙌🏻

And- you beat me! Lol!!