WODs
 | Mon, May 15 2023 |  |
| Mountain Bike (for distance) | Hamstring Rehab (Phase 1-3) | 20230515 CrossFit SoCo MetCon | HSTL.MADE 100 Rep Circuit (Upper and Lower Body) | Walk-Hike (for distance) |
Mountain Bike (for distance)
(Distance)
Mountain Bike for distance and time
Planned: Fri,Jun23,2023 Thu,Jun22,2023 Mon,May15,2023 Fri,May5,2023 Fri,Apr21,2023 Mon,Apr17,2023 Sat,May21,2022 Fri,May20,2022
| Duane | 2.4 mile to gym Rx | 2.4 mile to loft |
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Hamstring Rehab (Phase 1-3)
(Weight)
Prehab:
- Frog Stretch (20-30 seconds Toes out, then contract and relax 10 seconds for 3 rounds, then relax for 20-30 seconds and come out of position.
- 45 to 90 degree lunge from knee
- at 60% isometric hold (contract heel to knee at 10 seconds)... repeat 3 times.
- Supine Banded knee rotation - Internal rotate pulling against band.
Phase 1
3 rounds
- 10-12 reps dbl leg heel biased Bridge
- 10-12 Strict RDL (empty Bar)
Phase II
3 rounds
- 10-12 reps single leg Bench supported
- 10-12 reps sngl leg heel biased Bridge
- 10-12 Dbl leg ball (Sorinex) curl
Phase III
3 rounds
- 10-12 Sngl leg ball (Sorinex) curl
- 10-12 Hip thrust (go DOWN and UP)
- 10-12 Single Leg RDL (KB)
- 10-12 GHD Hip Extensions
- 10-12 Banded Hamstring Curls
| Duane | Phase 2 - red band iso holds instead of dball Rx | |
|
20230515 CrossFit SoCo MetCon
(Time, Rx2)
Big Honey (2 Rounds for time)
On The 15:00 x 2 Sets:
40 AbMat Sit Ups
30 American Kettlebell Swings 53/35
20 Burpees to Bar
10 Bar Muscle Ups
20 Burpees to Bar
30 American Kettlebell Swings 53/35
40 AbMat Sit Ups
Rx2
4 Rounds
500m Row
40 AbMat Sit Ups
30 American Kettlebell Swings 53/35
20 Burpees to Bar
10 PullUps
| Duane | 35:14 (2 minute break between Rd 2 and 3 for work) Rx2 | Checked email and responded twice (2:00 break) |
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HSTL.MADE 100 Rep Circuit (Upper and Lower Body)
(Weight)
With empty Barbell, or appropriate dumbells.
Do a weight that makes the 3rd round ALMOST impossible.
3 SuperSets:
- 20 PushUps
- 20 Barbell (or Dbl DB) Rows
- 20 Barbell (or Dbl DB) Strict Press
- 20 Barbell (or Dbl DB) Curls
- 20 BTN BB (or Sngl DB) Press
3 SuperSets:
- 20 Air Squats
- 20 Front Rack (Goblet KB) Front Lunge (10 ea)
- 20 Dbl KB Deadlifts
- 20 Front Rack (Goblet KB) Rear Lunge (10 ea)
- 20 (Goblet KB) Box Step Ups
|
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 6.5 miles Rx | Pikes Peak Greenway Trail |
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