Crossfit 151030

WOD

20 Pull-ups
Run 600 Meters
100 Leg Lifts (90 degrees)
10 95# Clean and Jerks

3 rounds in 27:54

Repeat of yesterday, body was sore and core was killing me.  I had to swap out the sit-ups because of tailbone.

Crossfit 151029

WOD:

4 Rounds of

20 Pull-ups
Run 600 Meters
100 Sit-ups
10 95# Clean and Jerks

3 rounds in 30:28
4 rounds in 44:00

I was going for 6 but tailbone was raw at the end of 4.

Bike 150514

Rode into work

23.5 Mile in 1:32:13 (15.3 mph)

http://www.mapmyfitness.com/workout/984656823

It was COLD.

Swim 151027

Warm-up
500 Free
3 x 100 Kick @ 1:30
4 x 50 Build @ 1:00

Main:
2 x 200: Pull @ 3:30
5 x 100 Free @ 1:00
1 x 200
10 x 50 Odd Free/Even Br/Bk/Br/Bk/Br

First swim since Marshman and I felt it!

Crossfit 151026

Strength

Clean and Jerk

3 reps of
45/95/115/115/115/115

Focus was on form and on some I did a good reps but also had some bad ones where I did not get under the bar.

WOD 1

9-7-5

95# Clean and Jerk
Chest to Bar pull-ups

4:57

WOD 2

21-15-9
115# Bent Rows
Burpees

5:43

Crossfit 151023

Warm up:

3 x 5 Back Squat (45/95/135) Very light - focus on form

WOD

4 x 3 Min Partner WOD
5 Back Squat (155/155/165/165)
Remainder of time alternate with partner 24" box jumps and 3 burpee pull-ups

Crossfit 151022

WOD

AMRAP

800 Meter Run
15 95# Front Squats
15 Hand Release Push-ups
15 Strict KB Shoulder Press )(35# KB's 1st round, 20 remaining)

5 Rounds + 300 meters of 6th

Shoulders are pathetic even when accounting for doing push-ups first

Finished with 100 meter walking lunge.

Crossfit 151020

WOD
AMRAP 25:00

50 yard 130# farmers carry(2 65# DBs)
6 155# DL
50 yard 45# waiters carry(25yards each side)
50 yard walking lunge

7 rounds all except walking lunge of 8th

Similar to last Tuesday's work.  Leg is almost healed from box jump accident on the 12th so hopefully back to the pool next week.

Squats and Run 151018

Front Squat work

Sets of front sqats, cable rows, push-ups

1: 3x65, 12 rows @ 55, 10
2: 3x85, 12 x 55, 10
3: 3x135, 12 x 55,10
4: 3x155, 12 x 70, 10
5: 3x165, 12 x 70, 10
6: 1x175, 12 x 70,10
7: 1x185, 12 x 85,10
8: 1x185, 12 x 85,10

Rounds of 1 mile then 10 burpee pull-ups

Miles @ 6:44/6:27/6:15

Run 151017

Ran 1.91 miles in 11:35 (6:03)

Was trying really hard to break 6 min and just missed it.

Crossfit 151016

Strength

Back Squat (after warm-up)
5-5-3-3-1-1

155/155/175/175/185/185

Felt good, focused on form and tried not to worry about the weight.  Definitely not where I have been in the past.

WOD
AMRAP 15:00
50 Single Unders
3 95# C&J
3 95# Back Squat
25 Yard Bear Crawl

7 rounds + 25 SU of 8th

Crossfit 151015

AMRAP 25 min

10 Bent over Rows 45# DBs
15 KB Swings 40#
400 Meter run

9 Rounds plus rows,swings, 200 of the 10th

4 min plank work.

Crossfit 151013

5 Rounds of 5 Shoulder Press:

45/65/95/95/95

WOD
AMRAP 20:00

50 yard walking lunge
5 95# Push-press
50 yard 120# farmers carry(2 60# KBx)
50 yard 40# waiters carry(25 each side)

6 rounds plus walking lunge of 7th

Crossfit 151012

5 Rounds of 5 Power Clean Practice:

45/95/95/115/135

5 Rounds for Time:

10 x 185# DL

10 35# KB Snatch (5 Each side)

10 Handstand Push-ups(kip)

10 30” Box Jump

17:46

Banged shin on last box jump - ouch

Run 151010

Ran 7.79 miles in 57:58 (7:26 pace)

Nice and easy birthday run.

http://www.mapmyfitness.com/workout/1205666501

Crossfit 151009

Warm up:

39 Reverse Burpees

For time

3 Rounds of

13 Pull-ups
13 75# Snatch
13 Situps
13 Air Squats
13 Man Makers (30# first round/25#/25#)

Run 151007

Ran 3.53 Miles in 24:05 (6:49)

http://www.mapmyfitness.com/workout/1201418659

Crossfit 151005

WOD 1

600 Meter Row
7 Min AMRAP
2 x 225# DL
2 Handstand push-ups

11 rounds - maybe 12.

WOD 2
600 Meter Run
7 Min AMRAP
2 x 115# Hang Clean
8 Air Squat

8 Rounds - held squat while waiting for bar.

Core:
90 seconds plank each position - Back/Left/Front/Right

Run 151003

Ran 6.38 miles in 44 min on the treadmill.

Mixed in the middle were 4 x 2 min @ 6% incline with 1 min recovery and 4 x 2 min @ 5k+ speed with 1 min recovery

Crossfit 151001

For Time

50 35# KB Swings
50(each arm) 35# KB  over head squats
50 weighted sit-ups - 35#KB
50 Bent Rows (each arm) 35# KB
50 Reverse Leg levers

23:10

Reverse leg levers were a lot harder than I thought.  I did 20 and then subbed in an alternate.