The purpose of this blog is to post and share my workout results with my coach, Steve Esqueda, co-owner of Crossfit Bako (and also, my son!) He takes the time to develop weekly programs for me that accomodate my schedule and the equipment I have available to me at home.

To learn more about Crossfit Bako, go to http://elitefitnessbako.blogspot.com/


Wednesday, January 6, 2010

On the road..

Hey Pop, no problem. Did you get a chance to hit all your WODs this week? If not, just move Thursday up to Wednesday...

Monday 1/4/10




For time:





21-15-9





Box Jumps* Step ups x 2 …. 42-30-18


Sumo Deadlift High Pulls 45-55 #'s


Kettlebell Swings (heavy - what you brought to the gym on xmas eve)

Tuesday 1/5/10
AMRAP 15min.
5 Deadlifts
10 Push Ups
15 Sit-Ups

Wednesday 1/6/10
Front Squat
5-5-5 reps
Rest 2-3min.
Then
8 rounds:
30 sec. Push Press
30 sec. Rest

Thursday and Friday - Rest.

Then let me know what equipment the gym in Orlando has and I'll work up WODs for you based on that. Also, if there's a park near the hotel or an open grass field, I have plenty of travel WODs :)

Let me know!!!
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