Island DIY: Kauai residents don’t wait for state to repair road– Mallory Simon – CNN
“We can wait around for the state or federal government to make this move, or we can go out and do our part,” – Ivan slack
I love allergy season!
Did Crossfit Total today:
Back Squat = 295
Shoulder Press = 175 + 10
Deadlift = 355 + 20
Total = 825
I felt really strong with the deadlift today, the shoulder press was down 5 from just 2 days ago but that is ok after shoulder destruction.
I visited CrossFit Oahu this morning. Thought I was going to do the Xfit triple, but they had another wod for today.
10 handstand pushups
30 double unders
After first round – handstand pushups in sets of 2-3 and double unders in sets ranging from 2-10. Double unders became easier once I relaxed – exhaustion will do that to you.
And yes, Clint, they remember you.
My roommates and I am having a get together at my place tomorrow evening at about 5pm — some beverages, some good people, a big deck, lots of woods to get lost in, you name it…
All my new CFH friends are welcome to stop by. I live up Green Mountain Rd. Shoot me an email if you would like to drop by: garth (AT) theworldaccordingtogarth.com
Larry. That Oahu WOD looks sick! Going to do that one after the CFT on Sunday.
I have to work tomorrow morning. If anyone wants to CFT tomorrow AM around 7:30am hollar at me.
Love to make the party garth but doing the family thing this weekend.
Did ‘Cindy’ today. 19 rounds starting on 20.
Back squat = 175(PR)
Shoulder press = 85
Dead Lift = 275 (PR)
up 20 from last CFT. Might have been able to make 95 on SP but shoulder workout 2 days ago prevented that. Need to strengthen mid and low back to prevent injury (rounded back during DL! Not good!) Russell wanted me to note that HE felt like 275 was easy for me to lift. Goal 300lb DL and 600 CFT.
Did the Crossfit Football Strength and Daily WODs
Power Snatch 5×3
WU set: 45-55-65-75
Work set: 85-95-105
Knocked an excellent hole in the drywall dropping the last rep of the last set.
The Hi-temp bumpers have a very nice bounce.
Chin Ups 3 x max reps (underhand grip) 3 min rest b/w sets
20 strict – 20 some kips – 10 kipping
More difficult than expected, chin up really burns the biceps and brachioradialis.
Tabata Deadlifts 135 lbs (Amateur weight)
12-12-11-9-5-6-6-9 = 71
Pretty cool site if you haven’t seen it.
I’m going to be in the gym around 12:00 if anyone wants to join me. I’m playing with the idea of a 500 lb dead lift.
Wish I could be there to see it, Zak. Bring a camera. We can put the pic on the homepage if you pull it.
Josh and I did this WOD:
20 Pull Ups
30 Clapping Push Ups
40 Sit Ups
x 4 Rounds
His time was just under 36:00
Mine was 37:30 with no Pull-ups
The run felt great with my new shoes!
5K Row ~ 20 mins 19 seconds PR