Crossfit 160116

1000 Meter Row for Warm-up
5x3 Squat - working on ROM 175/175/170/170/170
5 Pull-ups/10 Push-ups between sets

WOD
21-15-9
40# Snatch (each side)
Calorie Row
Hand Release Push-up
9:45

Crossfit 150913

Belated 9/11 WOD

For Time

2001 Meter Row
11 30" Box Jumps
11 Burpee Chest 2 Bar Pull-ups
11 70# KB Press(35# each side)
11 115# Power Clean
11 Toes to Bar
11 50 # KB Swing
11 165# DL
11 115# Push- Jerk
1.25 Mile Run

25:24 (1:49 avg Split on Row, ~ 6:25 avg on run)

Crossfit 141121

5x5 Strength
Bent Over Row - 115#

Main:
21/15/9:

95# Front Squat
Burpees
Toes to Bar
Walking lunge
Bear Crawl

14:44

Back is still a little tight from dead lifts last week.

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.

Crossfit 100416

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Warmed up and cooled down with additional sets of 500

2:07/1:38.8/1:40.0/1:41.3/1:42.0/2:07

Really was hoping to keep them all under 1:40.

Finished with 3x10x135# bench

Crossfit 100411

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

2:17/2:38/2:45/2:53/3:20
13:53

Compare to 090601

I think I screwed this up and did single arm split cleans when it should have been double arm

Warmed up with 3x500m row with 1min rest(splits were intentional)
1:50/1:45/1:40

Crossfit 091225 & Crossfit 091227

091225

Bench Press 1-10-1-20-1-30 reps

185/135/185/115/185/95

I could have started a little - maybe 5lbs - on the first 2 sets but 185 was my max for the other two and in order to keep unbroken sets I think the weights are where they needed to be . . . that's depressing.

091227

Row 5k

19:17

Compare to 19:11 (Non-Crossfit WOD)

Row was good, I still am feeling fatigued from my cold but can't complain with the times.

Crossfit 091028 + Row

Back Squat 5x5

245/245/245/245/245

Compare to 090510

I little lower than last time but I was really please with my form. I did 25 push-ups and 6 pull-ups during each rest period of the squats.

Finished with 5k on the erg in 19:11 which is 1 second off the time I had in March

I am also still trying to shake a nagging dry cough I have had for a couple of weeks/

Post 150 - A 5k Row

Went to the gym to try and complete "Barbara" from a few days ago. I did my first pull-up and felt a sharp pain from my shoulder to my right elbow. Was unable to do any more, or for that matter raise my arm above my head. After testing its mobility I figured I would have to do something else so I tried a 5k row for the first time in awhile. My legs were a little sore from yesterdays run but I managed to pull the 5k in 19:10 or a 1:55.1 split. I lowered the splits for each 1k as my body warmed up. I was pleased with the result. I finished with 25 sit-ups and 50 push-ups. I just hope my shoulder heals during the next couple of days.