Fernando goes heavy overhead .
7 rounds for time of:
10 1 leg squats (10 each leg)
12 ring dips
15 Pullups
CrossFit Queens business page on Why Leave Astoria?. Leave us a review and tell Astoria how much ass we kick!
Aimee Mullins on the Opportunity of Adversity TED Talks
18-31 27th Avenue
This is a SICK wod!
Great video too.
And how come we haven’t seen anyone leave a review for us yet? I expect to see at least 5 by end of week.
…and bring your running shoes from here on out. Let running season begin! Can’t wait to get outside again.
Who wants to see another Running Workshop on the calendar in the next few weeks?
Also what do you think of Endurance workouts on the schedule? Day/time tbd.
post to comments.
12 dips-green band (single)
10 single leg squats
15 pull ups-thick black. Did the green for one set then had to go back to the black.
22:35
Breakfast: Egg whites, veggies, grapefruit, banana, decaf
Lunch: Sweet potato, chicken, carrots, green and yellow beans.
Dinner: Grilled chicken, cucumber, tomato, onion, balsamic.
Snacks: Almonds, apple.
Bring on the Endurance workouts!
7 rounds for time of:
10 1 leg squats (10 each leg)
12 ring dips
15 Pullups
time: 26:32
WOD
Dips: blue band
Pullups: Green, then black band after 3 or 4 sets.
Single leg squats on high box
This was scaled WAY back because it targeted my most highly injured areas( knees and rotator cuff). I didn’t feel really pounded and it ended relatively quickly because I didn’t push it.
18:22
Good news…still Paleo-ish. I got the Paleo for Athletes book and I’m reading the Mark’s Daily Apple site a lot… I like his approach and ideas a lot better( he allows root vegetables and full fat dairy and meats). I felt great over the weekend but today my ass was DRAGGING from lack of carbs( I am fantasizing about muffins.)
Breakfast: Broccoli omelet with turkey bacon
whole milk latte
Lunch: Elk burger with lettuce wrap and salad.
Dinner: Skirt steak with broccoli rabe and sweet potato.
Snacks: hard boiled eggs, blueberries, banana, almonds, coconut water, carrots, dab of hummus(not Paleo, had a serious craving.)
I am a hungry, hungry person.
Saysha, yes Mark’s Daily Apple is an awesome resource. We often link to many of his articles. Keep sharing what you learn and your progress and humps along the way. When you switch to a more Paleo way of eating you will eat a lot more.
As for your injuries email me or we can chat next time to see how we can work with your injuries to get you scaled right where it is not too easy and you can push it safely.
This was a high volume dip and pullup WOD which is many of our goats (well at least mine) so good job attacking this one. I am going to try to make this one up tonight.
This one was rough!
Dips: Skinny black band
Pullups: Blue band
1-legged squats: sideways on medium box
Time – 29:59