Crossfit 160207

Warm up
1000 M row
Several Set of Squats 5/3/1 reps.  Did singles at the end @ 215.  Finished with one set of ten @ 135

WOD:
21/15/9
Box Jump Over (16")
K2E

Tabata Sprints (40/20)
@ 8.5 MPH, 6.0% Incline

Crossfit 160122

3 x 6 Squat (3 Front/3 Back) Cleaned from Floor 95/115/135
Clean felt light which made me feel good.

WOD 1
5 Rounds for Time
7 Walking Lunge with 30#DB overhead
7 Burpees
7 Walking Lunge with 30#DB overhead alt side
7 Burpees

8:55

WOD 2 (partner)
AMRAP 4 min
Alt with partner Pull-ups/Plank
36 Pull-ups

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 151121

Strength:
3x10 Front Squat 45/95/135
3x3 Front Squat 175/165/175

10 push-ups
10 Cable rows between each set

WOD

3x
250 Meter Row
:50 Second AMRAP 65# Snatch
:50 RDL

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

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

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 & Swim 150312

Back Squat (Light)

3 x 5 135/155/165

WOD

AMRAP
25 yard 45# plate overhead walking lunge
25 yard 95# Single arm farms carry using dumbell
12 60# Russian KB Swings

Swim:

1 x 250
3 x 500

1750 total

Focused on stroke.

Crossfit 150126

Strength
High Rep Squat
4x10 @ 135 - could have gone higher to 145 but focused on getting full ROM.

WOD


21/15/9
185# Deadlift
24" Box
Pull-ups

9:21

Did core work after.

Crossfit 150119

Strength Training:

5x5 Back Squat
165/175/175/175/175

WOD:
21/15/9/6/3

Single Arm Overhead Squat (35# KB Right 20# KB left)
30" Box jump (Round of 21 was at 24")
Toes to bar
300 Meter Run

~22 Min

Finally over my fear on the 30" Box Jump

Crossfit 141218

Strength
Squat 5x5
135/155/155/165/165

WOD
6 rounds of
40 yard Farmers walk (Left/right overhead/shoulder/at side) 50R/40L/50R/50L/60R/60L
5 Burpees
15 135# DL

10 min

Left shoulder is still really weak.

Crossfit 141106

5x5 Front Squat:

135/145/145/155/155

Main:

Tabata:
Wall Sits
Handstand
Situp - 9
Bottom Squat - 12 (rest position was bottom of squat)
Bent over row #45 - 13

Please my shoulder survived the handstands

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.