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/


Tuesday, March 16, 2010

WOD #1 Balance and strength

WOD for CFB 3-16-10

Overhead Squat
3x5
then...
For time:
21-15-9
Push Press @ 60% BW
Ring Dips OR Toes to Bar

Coaches notes:  Scale PP weight to something hard, but manageable.  Sub Bar Dips, and Knees to Elbows or Chest.  Post load for OHS and time to comments.  Also, 3x5 means one weight straight across.  If it looked like 5-5-5 then you would increase weight every round.  :)
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1 comment:

  1. David PalinskyMarch 17, 2010 at 6:54 AM

    OH Squat - 50#
    21-15-9 (16:25) but was changing weights)
    Push Press - 60# (tried 80# and 70#)
    Bar Dips

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