BACK SQUAT 2-2-2-2-2
BENCH PRESS 1-1-1-1-1-1-1
Make sure to warm up with weight before going heavy.
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
Kekoa logo
About KeKoa Crossfit
- KeKoa Crossfit
- Schofield Barracks, Hawaii
- KeKoa Crossfit currently has free, open membership. Class times are Monday through Friday at 0900. Please be patient with us as we work through finding a permanent home for Kekoa. We'll post more in the future as we receive information. Until that time, we will not be able to have any newcomers to the class. We hope to be open again very soon! You can reach us at: kekoacrossfit@gmail.com
World Class Fitness in 100 Words
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
You should probably read this...
Facebook Badge
Disclaimer
The U.S. Army does not express or imply endorsement of the organization or their product/services. The appearance of external hyperlinks and/or
commercial logos does not constitute endorsement.
These people are awesome
Life As RX
Blog Archive
-
▼
2012
(247)
-
▼
July
(22)
- WEDNESDAY- 1AUG2012
- TUESDAY-31JUL2012
- MONDAY-30JUL2012
- FRIDAY-27JUL2012
- THURSDAY-26JUL2012
- WEDNESDAY-25JUL2012
- TUESDAY-24JUL2012
- MONDAY-23JUL2012
- FRIDAY-20JUL2012
- THURSDAY-19JUL2012
- WEDNESDAY-18JUL2012
- TUESDAY-17JUL2012
- MONDAY-16JUL2012
- FRIDAY-13JUL2012
- THURSDAY-12JULY2012
- WEDNESDAY-11JUL2012
- TUESDAY-10JUL2012
- MONDAY-9JUL2012
- FRIDAY-6JUL2012
- WEDNESDAY-4JUL2012
- TUESDAY-3JULY2012
- MONDAY-2JUL2012
-
▼
July
(22)
90lb - Fail. 90 is my PR and I didn't get it today for Bench Press.
ReplyDelete145lb - new PR for Back Squat - Woop!
Nice job today Jonna. Woot woot for new PRs!
DeleteI am beyond excited. I made a PR!!! 115 max bench!!! Holy moly!
ReplyDeleteI did OK on squats, made it to 185. I would have tried for 195/200 but my spotter was iffy. I can't wait to join a real crossfit gym where I can drop my weights again :)
--Vic Wiseman
My shoulder felt very broken today so I only did 90# for bench press and 45# for back squat.
ReplyDeleteJulie