Crossfit 150831

AMRAP 30 Min

25 Pull-ups Chest to bar
25 Air Squats
25 Ropes (Single or Double)
10 foot wall climb
600 meter run

4 Rounds + Pull-ups and Run.

Crossfit 150828

WOD

AMRAP 30:00

Points Game -30 total points per set, all sets equals 1 round

Set one:
1 pt Deadlift (135#)
3 pt Squat Clean (95#)
5 pt Snatch (75#)

Set two:
1 pt bench dip
3 pt KB Lunge (50#) both legs = 1

20 yard bear crawl

Set three:
1 pt Toes 2 Bar
3 pt Pull-up
5 pt Muscle up

6 rounds exactly

Round 1 (30DL, 10 Lunge, 10 Pull-ups)
Round 2 (10 SC, 30 Dip, 10 Pull-ups)
Round 3 (6 S, 30 Dip, 10 Pull-ups)
Round 4 (DL, 10 Lunge, 5 Pull-ups/15T2B)
Round 5 (10 SC, 30 dip, 10 Pull-ups)
Round 6 (6 S, 30 dip, 10 Pull-ups)

6 Min Abs

Crossfit 150827

Warm up:

5x5 Bench @ 135 - I am really weak right now after 9 months of tri training - ugh!

WOD:

For time:

200 35# KB Swings

150 35# KB Snatch

100 35# KB Shoulder Press

Broken into 10 rounds

29:19

Even though it went slow, I stuck with the Rx weight.  The shoulder press is what slowed me down, kept them strict with now push from the legs

Abs:

8 min AMRAP:

8 Flutters

8 Situps

8 Push-ups

8 Sit to Stand

6 rounds + Flutter/Situp

Run 150826

Ran 4.18 miles in 28:40 (6:51)

http://www.mapmyfitness.com/workout/1139124997

Good run, first real run since IMLP and it felt good.  Hot but not humid.

Swim 150825

Warm up:
500 Yards

Main 1
400 Pull
300 Kick
200 (alternating Free/Breast)

Main 2
3 x 200 Pull @ 3:30 (3/5 Breathing pattern)

4 x 150 Rotating 50 Fast

8 x 50 (25 Free/25 Breast) @ 1:00

12 x 25 Sprints Free/Non-Free(Breast/Back) @:30

Cool Down
 100 Easy

Bike/Run 150822

Did have time to do my usual Saturday Tri so it was just a duathalon:

Rode 11.76 mile in 39:51 (17.7)

http://www.mapmyfitness.com/workout/1132103921

Bad news is that the rear shifter broke. Thank god it didn't happen 75 miles early in IMLP!

Ran 3.37 miles in 22:04 (6:32)

Ran the first two miles hard - 12:24 and then backed off the pace to a 7 min pace.

Crossfit 150821

AMRAP 4:00 of each set

Set 1:
3 x 115#  Clean
7 x 24" Box Jump
7 x Sit-up

4 Rounds + 3 Sit-ups

Set 2:
3 x 245#  DL
7 x Knees to Elbows
7 x Sit-up

4 Rounds + 6 Sit-ups

Set 3:
3 x 75#  Snatch
7 x Burpee
7 x Sit-up

4 Rounds + 7 Sit-ups

5 Min ab work

Crossfit 150820

WOD

EMOM

5 Rounds of each set
Set 1:
10 Air Squats
10 Pushups

Set 2:
15 35# KB Swing

Set 3:
5 Each Side 35# KB Clean and Jerk

Set 4:
5 Each Side 35# KB Snatch

Then:
Tabata Goblet Squat hold

Bike 150819

Rode 24.13 miles to work in 1:24:46 (17.1 mph)

http://www.mapmyfitness.com/workout/1127750829

Good ride in, legs are still a little off but my longest ride since IMLP

Rode 21.88 miles home in 1:22:30 (15.9 mph)

http://www.mapmyfitness.com/workout/1128613191

Crazy hot and humid and it was a struggle the whole way home.  I got home and immediately went to work on trying to get my blood sugar up.

Swim 150818

Warm Up
200 Free
50 Double Arm Back
100 Free (25 Left arm/25 Right arm/50 Regular)
150 Pull

Main 1

600 Free :60 Rest
50 Back :30 Rest
400 Free :60 Rest
50 Breast :30 Rest
300 Free :60 Rest
50 Back :30 Rest
200 Free :60 Rest
50 Butterfly :30 Rest
100 Free

Main 2

4 x 50 IM Order FAST :20 rest
8 x 25 Free Spring :5 Rest

Cool Down:
300

Felt very good and really pushed the 600 and 400 - almost all out. Paid for it a little during the rest of the workout but it was worth it to get in some distance with good effort. Still working on butterfly

Crossfit 150817

FGB Variation:

3 rounds of:

1 min Burpees
1 min 20lb Wall ball
1 min SDLFP (75/45/45)
1 min push press (45/55/55)
1 min 24" Box Jump

1 min rest between.

Round 1 (22/24/23/29/19) - 117
Round 2 (19/22/25/25/20) - 111
Round 3 (19/21/24/24/18) - 106

Total 334

Warmed up with some handstand work, 7 min of ab work after.

Looked up old Fight Gone Bad and 385 was my PR in '08 and my last attempt was in 09 with a total of 371

Run 150815

Ran 3.17 miles in 21:39(6:50 pace)

I was hoping to be a little bit lower on the pace.  My legs felt good for the first time since IMLP but I was slowed due to being tired from the night before.

http://www.mapmyfitness.com/workout/1122284003

Swim 150814

Open Water Swim in Nantucket

~1 mile in 1/4 mile segments along the shore.

Swim 150811

Lots of IM - I still don't like the butterfly but now that IMLP is done I am forcing myself to do it during workouts.

3200 Yards in 1:40

Tri 150808

Rode 11.27 miles in 40:12 (16.8).  First few miles were really light and then picked it up.  First ride since IMLP.

http://www.mapmyfitness.com/workout/1110329369

Ran 3.36 miles in 25:22 (7:33). Walked the last .1 mile, ran first 3.25 in 23:24(7:11).  Run was good still getting my legs back from IMLP.  Hamstring still a little aggravated.

http://www.mapmyfitness.com/workout/1110351125

Swam straight 1000 yards in about 17 min - nothing crazy.

Crossfit 150807

5-10-20-10-5

Box Jump Burpee (24")

SDHP (60# KB 5-10-20 then 75# bar)

Front Squat 95#

14:33

6 min ab work.

Crossfit 150806

Warm up:

Light Back Squat
3x10 45#/75#/115#

WOD:
800 Meter Run
25 95# Back Squat
50 Knees to Elbow
100 Push-ups
800 Meter Run

15:58

Cool Down
2 Rounds of :

:30 Front Plank
:30 Right Plank
:30 Left Plank
:30 Mountain Climbers
:30 Boat
:30 Medball to Toes

Kept weight light as I easy back into non-tri workouts

Run 150804

Ran 4.75 miles in 37:52 (7:58)

It was very hot and my legs and body are still feeling Placid.  I had to walk about a quarter mile.