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Gregory Davis

Hometown:

Unknown

Gym:

CrossFit Pintados

Gender:

Male

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CrossFit Pintados

Members:

Workouts Posted:

681

Address:

Ezone Paseo, F. Cabahug St.
Brgy. Kasambagan
Cebu, Visayas 6000
Philippines

Personal Records

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View All PRs

TrackMyPR member since July 29, 2014 - 2 workouts logged

Date	Name	Description	Results
07/31/2014	The Shed	For time. 3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs) 200m Db Farmer Carry (45/30) 30 overhead squat (Advanced: 42.5kg, Intermediate: 25kg, Novice: 15kg) 600m run (run the 400m loop, then the 200m loop) 30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate: 30lb, Novice: 15lbs) 16 HSPU (Intermediate: 2 abmats, Novice: decline push ups with toes on box) 30 box jump (Advanced: 24, Intermediate: 20, Novice: 12) 60 kettlebell swings (Advanced: 16kg, Intermediate: 12kg, Novice: 18lb kb or 15lb dumbbell) Womens Rx Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit. Coaching Tips: Dont go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kb swings, 60 is no joke! Break them up into smaller sets and be sure to keep that chest up! *Womens As Prescribed weights and reps (Rx)	23m 11s Performed as RX
07/30/2014	Deck of Cards	Skill/Strength DEADLIFTS 5X5 USING APPROPRIATE WEIGHT or DOUBLE UNDER PRACTICE FOR 15 MINUTES MetCon Deck of Cards Split a deck of cards Number on card equals number of reps of each exercise. Face cards = 10, Jokers = 5, Aces = 11 Hearts - Tire Flips Diamonds - RKBs Spades - KB Goblet Squat Clubs - Sledge Swings Finish you have of the deck for time	20m 11s Workout Scaled