Crossfit 141031

Strength 5x5
135/155/155/155/155

AMRAP in 15Min

10 50lb KB
10 Box Jumps - over
10 Bent over rows( 1st two rounds at 135 then 115)
30 Single unders

7 Rounds.

First time back squatting in awhile.  May have been able to go heavier but stayed with full ROM.  Will go to 165 next time.

Swim 141028

300 Swim
200 Pull
4x150 (50 Kick/50 Fist/50 Swim)
3x300 Pull @ 6:00
100 recover
300 Swim
100 Recovery
3x100@1:50(all under 1:30)
50 Easy

2850 Total

Crossfit 141027

4 Rounds of

20 Pull-ups
600 meter row
100 Sit-ups
10 95# clean and jerk

Got through a fifth round up to 25 sit-ups in ~ 55 min.  Was supposed to be 6 rounds but didn't have enough time.

Run 141026

Ran 4 miles on the hotel treadmill in 29:40 ( 7:25)

Bike 141025

Rode the trainer for 1:15.

15 min warm up
15 min 1:00 on/:30 recovery
5 min recovery
10 min pyramid
30 min steady state.

Run 141024

Ran 1.9 miles in 12:18 (6:26 pace)

Ran home from car repair shop, slower than I wanted.  Need to push this back to a 6 min pace.

Crossfit 141024

Strength 5x5

Deadlift:
5x 225/235/245/245/255

WOD:
21/15/9
Dumbell Snatch(45 Right/37.5 Left)
Toes overhead

Core:
4 x 1 min plank/:30 seconds Mt. Climbers

Crossfit 141023

5x5 Bench

Warm up with 95#
5x5 @ 145#

Main:
21/15/9

Lateral Box Jump 12"
Dips
Squat Clean @ 95#

I am really weak - last set of Bench @ 145 was tough.  Depressing that I am not even at body weight. The main WOD went well, had to break the squat into 7's. Pleased with range of motion on squats, could probably have gone a little heavier. Lateral jumps were weak, in general I need to work on box jumps.

Swim 141021

Warm up:

400 Free

Main 1:
4x50 @ :40
4x50 @ :50
4x50 @ :60
8x25 kick @ :40

Main 2:
100 Free/Back (25/75)
100 Free/Breast (25/75)
100 Free
100 Free/Back/Breast/Free (25/25/25/25

Main 3:
4x100 Pull
4x50 Pull Breast
2x100 Timed Swim (~1:20/~1:22)

Cool Down:
Easy 100

Total 2500

Crossfit 141020

Warm up:
59 Burpees

Main:
66 Reps of
50# KB Swings
Knees to Elbows
Sit-ups
Pull-ups
110# Deadlift
20" Box Jump

Crossfit 141017

WOD 1:

3 Rounds of :

4 Min of AMRAP
12 Squats 95#
9 Push Press 95#
6 Toes to bar
10 Med. Ball Sit-ups
2 Min Rest

Finish:
4 min of

20 yard jog with 35# plates
10 Push-ups

Shoulder was not happy with toes to bar.

Run 141016

Ran 3.15 miles in 23:09 (7:20) pace.

Still working on getting my pace back to 7:00

http://www.mapmyfitness.com/workout/767448167

Crossfit 141016

Warm up

5x5
Bent over row @ 95/95/115/115
Single Leg Bridge

Main:
3 rounds of:

3 x 30 sec on /30 sec off 40# DB Snatch
21/15/9 Squat/Push-up

Thumb injury was a challenge on the snatch and push-ups.  Fortunately, the stitches are out in a week.

Swim 141014

Warm up:
500 (2x200/50 Kick)

Main:
300 Pull
100 Kick (50 easy/50 Fast)
2x300 @ 5:45
50 Kick recovery w/ 30 Sec rest
3x200 @ 3:50
50 Kick recovery w/ 30 Sec rest
4x100 @1:55
50 Kick recovery w/ 30 Sec rest
6x50 @ :55
50 Kick recovery w/ 30 Sec rest

3000 Total Yards

Crossfit 141013

Warm up:

38 Burpees

Main:

45 Rounds of:

115# Power Clead
Leg Raise
Squat
Pull-up

Work out wasn't too bad today.  I would have liked to have done 135 for the cleans but the shoulder wasn't willing to participate.

Run 141010

Ran 3.53 miles in 26:37 (7:32 pace)

Went out for a nice easy run, didn't use MapMyRun or looked at my watch while running.  It was a nice day to run - 60 and cloudy so I just went at a pace that I enjoyed. Great run.

Crossfit 141010

5 Rounds of  5 DB press

#40/45/55/55/55

21/15/9
24" Box Jump
#115 Pound Push Press
#50 KB Swing

Finished with 20 Burpees

No idea on time.  The 5 rounds of 5 was tough.  I have never had a strong BP and my shoulder is still rebuilding strength. Push press was tough and couldn't go unbroken on any of the sets.

Crossfit 141009

10 rounds for time

100 meter row
50 meter run (between erg and weights)
2 Squat cleans #115
3 Burpees
4 Air Squats
5 Leg Raises
6 pushups
150 meter run

Time - no idea

Swim 141007

Warmup
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice

Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 50 kick

Cooldown
150 easy

2500 Total.

Run 141006

Ran 3.94 miles in 28:40 (7:16 pace). Negative split each mile.

http://www.mapmyfitness.com/workout/757045593

Crossfit 141006

5 Rounds of  5:

DL 225/225/235/235/245
Leg Raise

3 Round for time:

20 Pull ups
10 Pistols (5 each leg)
30 SDHP - 45#

~13 min

Run 141003

Ran 3.29 miles 23:18 (7:05) pace.

http://www.mapmyfitness.com/workout/754147371

Crossfit 141002

Forgot to log this day and can't remember the 3 rounds.

Some mix of Goblet Squats, Sit-ups, Dumbell Snatch, Dumbell Clean, Overhead single arm walk w/ dumbell ~25 yards shoulder walk w/ dumbell ~25 yards