Crossfit 150228

6 Rounds of

40 Push-ups(odd)/Box Jumps 24" (Even)
20 Battle Rope Upper Cuts
10 Knees to Elbows
5 115# Squat Cleans.

29 min

Cleans to box jumps were tough

Run 150227

Ran home from auto shop 1.91 miles in about 12:45 ~(6:45) pace

May have been a little faster but phone died cause of cold.

Run Number 2 back to auto shop 1.88 miles in 12:48 (6:48)

http://www.mapmyfitness.com/workout/887963157

Crossfit 150227

WOD

400 Meter KB walk - at side or over head 40#
8 rounds of:
    15 Situps with KB
    10 KB Swings
    5 KB Hang Clean
KB can't touch the ground

~16 min

Finished with 5 min of ab work.

Run 150224

Ran 3.3 miles in 23:07 (7:00 pace)

Ice on the path affected the pace a little.

http://www.mapmyfitness.com/workout/885132059

Swim 150224

Warm up:
500 Free

Main
100/200/300 Free :15 sec rest
300/200/100 Free Pull :15 sec rest
12 x 50 kick on the minute
6 x 75
     1-3 50 Stroke/25 free (Breast/Back/Breast)
     4-6 50 Free/25 Stroke (Back/Breast/Back)

Cool Down
East 50

Crossfit 150223

22 for 22 for time

22 Mountain climbers after each exercise:

Burpees
Deadlift
Push-ups
KB Swing(40#)
KB Clean(40#) 22 each side
Knees to Elbows
Lunges
Toes to Bar
Shoulder Press
Goblet Squat
Pull-ups

~21:30

Bike 150221

Rode 34.29 Miles on the trainer in 1:56 min.

Main part of the workout was a Tabata on each gear moving down and them back up the rear cassette.

Crossfit 150220

Strength

5x5 Push Press
115/115/115/115/125

Should have gone heavier

WOD
20 Min AMRAP

25 - Sit-ups
20 - 35# KB Snatch (10 per side)
15 - 35# KB Swing
10 - 35# KB Goblet Squat
5 - Pull-ups

5 Rounds plus Sit-ups and Snatch of 6th

Swim 150219

Long Set Day

250 Free
500 Free
1000 Free

Swimming after WOD is great.  Plus it allows to focus on form when tired.

Crossfit 150219

15-12-9 reps for time of:

Burpee Box Jumps (30")
115# Hang Clean
Hand Release Push-up

One Min Plank
**Rest 3 minutes 

12-9-6 reps for time:

Burpee Box Jumps (30")
Hang Clean
Hand Release Push-up

One Min Plank
**Rest 3 minutes 

9-6-3 reps for time:

Burpee Box Jumps
Hang Clean
Hand Release Push-up

One Min Plank

Total ~ 32 min including rest.

Run 150218

Ran 4.22 miles in 29:51 (7:04 pace).

http://www.mapmyfitness.com/workout/879623703

Swim 150217

Warm up:

200 Free
150 Drills
150 Pull

Main
600 Free 1 Min Rest
50 Back :30 sec Rest
400 Free 1 Min Rest
50 Breast :30 sec Rest
300 Free 1 Min Rest
50 Back :30 sec Rest
200 Free 1 Min Rest
50 Breast :30 sec Rest
100 Free

2 x 50 Sprint with :20 sec rest.

2400 Total.

My real warm up was shoveling my driveway, followed by a cool down of the same.

Crossfit 150216

Strength

Alternating Minutes of
3 DL
50 Jump Rope Singles

12 Minutes total. DL Weights 225/275/275/275/275/275

Grip was a struggle at 275.

WOD

2 Rounds for time of:

30 Pike Push-ups
30 Roll Over Burpees
30 Knees to Elbows

~ 14 min

Bike 150214

Rode 1:20  in on the trainer - 23.75 miles

"Hill Climbs"
20 seconds in each gear, moved up and down the cassette at the same RPM ~ 75

Run 150213

Ran 4.29 miles in 31:22 (7:19 pace)

iPhone quit on me due to cold, thank go I brought my watch this time!

Crossfit 150213

Valentine's Day

2 Rounds for time of

14 20# wall Ball
14 Pull-up Burpees
14 Cal Row
14 Toes to Bar
14 35# KB Snatch (each side)
14 Double Unders (subb-ed 3x1 singles)
14 115# Clean and Jerk

21:40

Swim 150212

Post WOD Swim

1 x 250 Warm up
2 x 750 Main.  First 750 tried to focus on catch, second tried to focus on keeping head down.

Total 1750

Crossfit 150212

AMRAP 30 Min

10 Deadlift Burpees (135#)
20 Pull-ups
30 Box Jumps (24")
40 Push-ups
30 Goblet Squats (35#)
20 KB Swings (35#)
10 DB Thruster (25#)

1 Min Rest

3 rounds plus DL and Pull-ups

Run 150211

Ran 4.32 miles in 29:49 (6:54 pace)

Felt good, I think I could have held the pace for a few more miles.

http://www.mapmyfitness.com/workout/872805209

Swim 150210

Warm Up:
1x250

Drills
5x50 Fist Drill @ 1:00
5x50 (25 fast/25 Easy)

Main:
2 Rounds of
     300 Pull
     3x100 Strong @ 2:00
     2x150 (50 kick/100 Swim) @2:30

Cool Down
2 x50 (25 underwater/25 back)
1x250

Felt slow today, tried to stay focused on my form.

Crossfit 150209

WOD

5000 Meters

5 Min intervals stop every 5 min for 25 squats, 25 push-ups

3 rounds plus ~3 min.

Worked on overhead squat form after.

Bike 150207

Rode 24.75 Miles in 1:20 on the trainer

Main set was 4 x9 min @ ~ 90 rpm cadence.  3 Min rest between intervals.

2 Tabata before cool down

Core

Swim 150205

Post WOD swim.

3 x 500
1 x 250

1750 total

Steady state swim, first 500 was tough coming off the crossfit WOD.

Crossfit 150205

For time (37 min)
Burpees were brutal

[50 KB Swing

 50 Push-up 

 10 Sit - up

 10 Burpee] 

Run Hall way + stairs

[40 KB Swing

 40 Push-up 

 20 Sit - up

 20 Burpee] 

Run Hall way + stairs

[30 KB Swing

 30 Push-up 

 30 Sit - up

 30 Burpee] 

Run Hall way + stairs

[20 KB Swing

 20 Push-up 

 40 Sit - up

 40 Burpee] 

Run Hall way + stairs

[10 KB Swing

 10 Push-up 

 50 Sit - up

 50 Burpee]

Run Hall way + stairs

Run 150204

Ran 3.55 miles in 26:12 (7:23 pace)

http://www.mapmyfitness.com/workout/865247445

Run 150203

Ran 4.07 miles in 29:07( 7:10 Pace)

Icy patches caused me to slow down here and there.  Didn't feel like I pushed the pace which is good.

http://www.mapmyfitness.com/workout/864152981

Swim 150203

Warm up:
1 x 500 Free
2 x 50 Free @ 1:00

Main 1:
5 x 100 Pull @ 1:45
2 x 100 Kick @ 2:00

Main 2:
5 x 100 IM (Free/Back/Breast/Free)
2 x 100 Free @ 1:45

Main 3:
5 x 100 Free 50 Fast/50 Easy @ 1:45
2 x 75 Stroke/Free Stroke

Main 4:
5 x 50 Fast @ 1:00

Cool Down:
100

Total 3000

Crossfit 150202

WOD
21 95# Power Cleans
21 Knees to Elbows
9 24" Box Jump
9 25# Dumbell Thruster

15 of each

9 95# Power Cleans
9 Knees to Elbows
21 24" Box Jump
21 25# Dumbell Thruster

12 min

CORE
5 rounds of
10 Double Leg ups
10 Push-ups
10 Single Leg raises(10 each leg)
10 Leg Levers
10 Sit-ups