Workout Posts - Sal Salas - beyond the whiteboard

Sal Salas
CrossFit Initiative 396 Sessions

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Sal Salas CrossFit Initiative
A little sluggish thanks to the awsome junk food diet over the weekend, not complaining becasue I was looking forward to it, but damn does it sure effect performance. Live life:) (at work)

10 RFT: Deadlifts and Push-ups : 11 mins | Rx'd

10 rounds of: 15 Deadlifts, 135 lbs 15 Push-ups

Comment · 0 Comments · Apr 15, 2013
Sal Salas CrossFit Initiative

Karen : 4 mins 49 secs | Rx'd 1 min 54 secs

150 Wall Balls, 20 lbs

Comment · 1 Comment · Mar 21, 2013

Chris King CrossFit Initiative

Thanks for kicking me out of first homie. Great job!

March 22, 2013 20:16
Sal Salas CrossFit Initiative

Chipper: 400 m, Back Squats, 400 m and 3 more : 7 mins 29 secs | Rx'd

Run, 400 m 30 Back Squats, 95 lbs Run, 400 m 20 Front Squats, 95 lbs Run, 400 m 10 Overhead Squats, 95 lbs

Comment · 0 Comments · Feb 27, 2013
Sal Salas CrossFit Initiative

Amanda : 6 mins 22 secs | Rx'd 3 mins 33 secs

9-7-5 reps of: Muscle Up Squat Snatch, 135 lbs

Comment · 0 Comments · Feb 21, 2013
Sal Salas CrossFit Initiative

AMReps 20 mins: Burpee Muscle Ups and Clean & Jerks : 64 reps | Rx'd

AMReps in 20 mins: 30 Burpee Muscle Ups | 30 reps Clean & Jerk, 155 lbs | 34 reps

Comment · 0 Comments · Feb 11, 2013
Sal Salas CrossFit Initiative

2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars : 10 mins 48 secs | Rx'd

2 rounds of: 100 Double Unders 50 Shoulder-to-Overheads, 95 lbs 25 Toes To Bars

Comment · 0 Comments · Feb 09, 2013
Sal Salas CrossFit Initiative
Wasn't sure that I had done this one before, oh well it is a PR. Did this one with Carlos and Dusty. Fun stuff!

7 RFT: Burpee Deadlifts, Burpee Power Cleans, Burpee Squat Cleans and Burpee Squat Clean To Thrusters : 6 mins 56 secs | Rx'd 10 secs

7 rounds of: 4 Burpee Deadlifts 135 lbs 3 Burpee Power Cleans 135 lbs 2 Burpee Squat Cleans 135 lbs 1 Burpee Squat Clean To Thruster 135 lbs

Comment · 0 Comments · Jan 19, 2013
Sal Salas CrossFit Initiative
Did this one with Dusty, he was the only one there for the 6:30 class. I couldn't let him do the wod solo. It was fun. Good job Dusty!

15' AMRAP: Deadlifts, Bear Crawls : 123 reps | Rx'd

10 Deadlifts 225 lbs 5 10 m Bear Crawls

Comment · 0 Comments · Jan 11, 2013
Sal Salas CrossFit Initiative

Deadlift 5-5-5 : 5475 lbs | Rx'd

Sets Deadlift, 5 reps | 365 lbs Deadlift, 5 reps | 365 lbs Deadlift, 5 reps | 365 lbs

Comment · 0 Comments · Dec 23, 2012
Sal Salas CrossFit Initiative

Deadlift 5-5-5 : Completed | Rx'd

Sets Deadlift, 5 reps | 0 lbs Deadlift, 5 reps | 0 lbs Deadlift, 5 reps | 0 lbs

Comment · 0 Comments · Dec 23, 2012
Sal Salas CrossFit Initiative

Deadlift 5-5-5 : 5475 lbs | Not Rx'd

Sets Deadlift, 5 reps | 365 lbs Deadlift, 5 reps | 365 lbs Deadlift, 5 reps | 365 lbs

Comment · 0 Comments · Dec 23, 2012
Sal Salas CrossFit Initiative
First set all unbroken, 2nd set did 15, 7,8. GHD's unbroken. 3rd 10, 10, 10 GHD unbroken. A little soar from Filthy 50 and still on the Christmas Diet.

3 RFT: Wall Balls and GHD Sit-ups : 6 mins 48 secs | Rx'd

3 rounds of: 30 Wall Balls 20 lbs 20 GHD Sit-ups

Comment · 0 Comments · Dec 23, 2012
Sal Salas CrossFit Initiative
Used the new standard for the box jump.

CrossFit Games Open 11.2 : 10 rounds + 9 Deadlifts + 12 Push-ups + 3 Box Jumps | Rx'd 0.666 rounds | Rx'd

15:00 AMRAP: 9 Deadlifts, 155 lbs 12 Push-ups 15 Box Jumps, 24 in

Comment · 0 Comments · Dec 08, 2012
Sal Salas CrossFit Initiative

Front Squat 3x3 : Completed | Rx'd

3 rounds of: 3 Front Squats 315 lbs

Comment · 0 Comments · Dec 19, 2012
Sal Salas CrossFit Initiative
Did this after OHS which I've not been able to since I don't even know when so those were nice, but cleans did feel good. I didn't have any hesitation out of the whole, so I'm sure I have another 10-15 lbs. right now it's all about listening to the body. A few little pulls and pains. Left groin, knee. So little by little each week.

Squat Clean 5-3-1 : 2255 lbs | 225 lbs, 275 lbs, and 305 lbs | Rx'd

5 Squat Cleans 225 lbs 3 Squat Cleans 275 lbs 1 Squat Clean 305 lbs

Comment · 0 Comments · Dec 16, 2012
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