Sebastian
"Diane" Modified
21 - 15 - 9
- pullups
- handstand pushups
- kettlebell snatches
- Site:
- http://www.sebastianassaf.com
- Miles:
- 14 total / 0 in 2013
- Goal:
For this year: swim golden gate bridge and get into crossfit.
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Sebastian logged 14 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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FIT
good "Diane" Modified
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RUN
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FIT
alright WOD
2 rounds:
4 minutes:
- 400m run
- max deadlifts (135#)
1 minute rest4 minutes:
- 400m run
- max wall balls (16#)
1 minute rest -
FIT
great WOD 00:06:17
Cleans
3 - 3 - 3 - 3 - 3
max 115lbs- 50 double unders
- 25 burpee pull ups
- 50 double unders -
RUN
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RUN
good Jogging with Apnea training 00:30
Dynamic Apnea training.
Breathing (# in steps):
in: 6
hold:4
out:12
hold:3 -
FIT
tired 00:24
for time:
- 25 dead lifts (#165)
- 25 clean & jerk (#95)
- 25 thrusters (#65)
- 25 overhead squats (#45)The clean and jerks killed me. Need to work on technique!
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FIT
great WOD 00:06:00
10 chest to bar pull ups (C2B)
50 double unders (DU)
8 C2B
40 DU
6 C2B
30 DU
4 C2B
20 DU
2 C2B
10 DU -
FIT
good WOD 00:08:00
Box Squats
3x5 (#135)for time:
- 21 overhead squats (75#)
- 42 hollow rocks
- 15 overhead squats
- 30 hollow rocks
- 9 overhead squats
- 18 hollow rocks -
FIT
great WOD 00:09:40
bench press
1 - 1 - 1 - 1 - 1
160lbs 1 Rep Max.for time:
- 30 box jumps (24")
- 10 turkish getups (R)
- 15 box jumps
- 10 turkish getups (L)
- 30 box jumps -
FIT
alright Partner WOD
Partner WOD
5 rounds:- 10 kettlebell swings (2p | 1.5p)
- 2 resistance runs (1 per partner) - 10 knees to elbows -
FIT
alright WOD
4 rounds
AMRAP in 3 minutes - 4 overhead squats (#115 | #85)
- 4 chest to bar pull ups
- 4 burpees
- 4 two handed kettlebell cleans (1.5p | 1p)
- 1 minute rest36/32/24/12
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FIT
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FIT
great WOD
Good Mornings
8 - 8 - 8 - 8 - 8
85lbsDouble Tabata
- row /7
- box jumps /72x10 skin the cats
PVC situps till failure -
FIT
great WOD
Push Press
3 - 3 - 3 - 3 - 3
110lbs max5 rounds:
- 1 minute max kettlebell snatches (1p)
- 1 minute rest
20/24/26/29/29 -
RUN
good First running training for sa... 6.47 km 00:40 09:56 pace
Felt good, but I am a little worried about my calves and ankles. Still had plenty of gas at the end. Lets see how it works out on saturday.
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FIT
alright Randy 00:12:30
Snatch Pulls
5 - 5 - 5
65lbsSnatch Balances
5 - 5 - 5
75lbs"Randy"
75 power snatches (75# | 55#)
65lbs -
FIT
good "Roy" 00:23
5 rounds:
- 15 deadlifts (#225 | #165)
- 20 box jumps (24")
- 25 pull upsThis one was super intense. 100 pull ups will unconditionally kick my ass every time.
- FIT
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FIT
good WOD 00:20
A.M.R.A.P. in 20 minutes
- 5 thrusters (95# | 65#)
- 7 hang power cleans
- 10 sumo deadlift high pulls
8 rounds
Sebastian
what is a turkish getup?
sounds like a cool outfit!
almost 2 years ago • Like
Haha, yeah, its a weird name. here a demo: http://www.ehow.com/video_7753827_perform-turkish-get_up.html
almost 2 years ago • Like