A PHOTO

Many people who exercise, upon getting injured would lay of exercise altogether, I am not saying go crazy and do what you use to do but pace yourself a little and work with what’s left. Let’s start with basic body weight exercise even those whom have no wrist injury could do.

A TEXT POST

30 oct 2012

Back squat
5x5
121.5-138-144-149.5(pr)

Auxiliary exercise for my back and tricep. Which is about the same thing all the time. 3 sets 10-12 reps Bbback row Tricep pull down Seated upright back row Static hold push up focusing on shoulder squeeze Cable pull down External rotation with band
A TEXT POST

1st nov 2012

Front squat
5x5 
94/116-121.5-127-129(2reps,f)

3 sets
20 kg per side walking lunges
10 step
20 double unders

3x10
Roll out

1st day of paleo
1030am-2 eggs and tuna
330pm-chicken avacado salad and 3 egg and tuna

A TEXT POST

31 oct2012

Did completely nothing,went home early to rest

A TEXT POST

25/10/2012

Box wod with Ujin
For time

20 ctb
20 box jump
20 ring dips ( i did jumping one half
Way)-.-
40 du
20 TTb
20 jumping squat
Time: 9 min 10 sec

Practice pistol 3 sets on each leg
Left 10-8-5
Right 6-4-3

How do you balance your pistols out ?

A TEXT POST

24/10/2012

Am easy wod with vanessa
7 pull up
7 box jump
7 push up
21 doubleUnder
7 kte
7 squat
2 du


Pm: 2 sets prowlers
315lbs (50 m)
1min 14 sec( upslope)
40 second (down)
: knees gave way

A PHOTO

jasminedanker:

Back squat at work. Followed by practicing my dips.and handstand push up #crossfit#backsquat#exercise#fml#gym

Reblogged from Jasmine Danker
A TEXT POST

13-22oct 2012

13 oct
10 sets teams of 3( Kyle and Jeff )
15 unbroken wall ball
Amrap
Kb swing
Double unders
:27:56 min / 375kbs/756 du

15 oct mon
Trainers wod at enduro
2muscle up( x2 smu)
21 double under
1 trusters ( max effort)100-115(f)-111.5

16 oct Tuesday
Box squat
50% x 2x12 (70 lbs)

4 rds
90 sec
5 mu
Amrap du
Rest 60 sec
(47/55/42/55) 199 double unders

17 oct @gym
Hang clean
70%x2x12

82.5x10
89x1
94x1

Clean pull (94lbs)
3x3

150 m sprint
23/23/24

19 oct Friday
Front squat
140-151(pr)-160(f)-156(f)x2 

4 rds
5 hspu
10 pu
15 kbs
20 squat

Rx:11:32

20 oct Saturday
Coach-Moses-kannan

25 min
400 m run
Amrap
Row
Burpees
Wallball
: 1508 reps

22 oct Monday
Power clean
100lbs practice

10 min ladder
1kbs
1 burpees
…..

Rx 10 rds + 5 kbs

I gotta log down my score….

A TEXT POST

10/9/2012

Back squat at the box
3-3-3-3-3

120-130-140(pr)-130-130

Just checked that my 1rm max back squat Is 165.5 but that was in june.. Just show how ‘hard’ive been training.

I back squat more 1.5 body weight but when I see a flight of stairs, my knees collapses…

A VIDEO

Weeks of not squating and today I could only managed 121lbs of 3 repetition. For 5 sets

A PHOTO

jasminedanker:

I get paid for this @zexy (Taken with Instagram)

Reblogged from Jasmine Danker
A VIDEO

Box squat form check
116lbs
5x5

A PHOTO

This is what I gotta do this week,I’ve been not on par with training and I’ve incorporated my box workout and also my Own workout at my own gym. I don’t think it’s alot and this week is my double unders challenge for time,
Alternating 500 and 1000 on different days for time and clean up my food.

A PHOTO

jasminedanker:

Taken with Instagram

Haha the power of technology, I just discovered I had instagram and also realize wtf it is, trust me even if you look like u just ran out from bed or like crap, the effect just do you justice.amazing
Reblogged from Jasmine Danker
A PHOTO

This is my best friend for life and she surprise me at work though she supposed to be in Australia studying