November 11, 2006
30 minutes self myofascial release - tennis ball - IT bands = ouch
November 12, 2006
Crossfit DC Session
Dynamic Warmup
Clean Progression warmup with PVC
Workout
21-15-9 team relay (switch stations when all members in team are finished)
DB clean and jerk - Started with 35s but moved down to 25s after the first 11 reps
Burpees
KB swing - 36 #
knees to elbows
Stretching -10 minutes
Notes:
-Not sure about the time, didn't take watch but not a bad workout overall, the DB clean and jerks were the most awful out of all the stations and I thought that 35 #'s wouldn't be too bad but I was slowing up everyone else so I dropped down to 25 #'s.
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