Tags » Back Extension

07.24.14 - Thursday - The Habit of Fitness

Our habits shape our lives. The little things we do every day add up over time to become the big things that define us: If you stop at Starbucks every morning before work, you become known as the coffee guy. 284 more words


Knotted Up

Woke up out of it and still wasn’t quite awake when I got to the box.


3 Rounds of “Cindy” NFT


Grinding Smolov Jr.

Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 10x3x137.5#

Felt rough from the get-go, but I made it through every set. 249 more words


Saturday 14 June - ‘Filthy 50′ – 50 reps of each movement, for time – Box Jump 60/50, Jumping Pull-up, KB Swing 16/12, Walking Lunge, Knee to Elbow, Push Press 20/15, Back Extension, Wallball, Burpee, Double Under

2 brand new GHD’s have just been donated to CrossFit 11 Mile by Paul Griggs. This means we can now add GHD Sit-ups, Back Extensions and Hip Extensions to our bag of tricks, thanks Paul! 43 more words


Saturday, 06.07.14 - Training

60:00 @ easy pace:
5:00 AirDyne
2:00 row
:30 jump rope

A. Squat clean, build quickly to 80-90%
For 12:00:
Evens: 1 tough overhead squat… 100 more words