Crossfit 160108

5x3 Jerk (45/95/105/115/125)

WOD
21-15-9
Toes to Bar
30" Step up
Clean (95/105/115)

14:10

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

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 150926

Strength:

6 x 5 Bent over rows 95/95/105/115/125/125

WOD:

AMRAP 30:00

15 45# KB Swings
12 20# Med Ball Slams
100 Meter Walking lunge

8 rounds plus KB swings.

Wow 1/2 mile walking lunge - quads and glutes are screaming.

Crossfit 150914

Deadlift - 225#

7x3

WOD:

2 Rounds for time of:

20 Calorie Low
30 Burpees
40 Ground to over head (55#) Did as Snatch
50 T2B (Did on Ground)
100 Foot Walking Lunge
200 Meter Run

24:05

Stayed light on DL and Overhead weight work.  Marshman is in less than a week and I don't want to get injured.

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 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

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 150116

5x5 Shoulder Press
65/95/95/95/95

WOD
21/15/9/6

135# DL
One Arm Walking Lunge (35# Right, 20# left)
50 Jacks

12:04

Shoulder Press was definitely make I could do for 5 reps.

Crossfit 150112

5x5 Bench

135/145/155/155/145

Weak as usual

WOD
7 Rounds of
7 Burpees
7 95# Push Press
7 Toes to Bar

~13 Min

Very stiff and shoulder was angry afterwards.

Crossfit 141226

Strength:
Bench 5x5

5 x 145

WOD:

AMRAP 30 MIN

50 Flutter Kicks
15 Box Jump Burpees (24")
15 Dips
5x10 Battle Rope - Doubles/Singles(10 each side)/Singles underhand/Upper Cuts/Side to Side

5 Rounds + Flutter and 10 Burpee Boxes

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 141212

Bench 5x5

135/145/155/155/155

WOD
AMRAP 15:00

15 24" box jumps
15 65# Overhead squats
40 yards bear crawl

3 rounds plus box jumps and 10 OHS

Bench was really weak.  Needed a spot on last two rounds.  Last round only got 3 @ 155, did last 2 at 135.  OHS was a challenge with the shoulder, it is slowly getting stronger though.

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 141114

5x5 DeadLift

255/255/255/265/265

AMRAP 10:00

20 yard walking lunge with 45# plate overhead
20 Flutters
5 Hand Release Push-up
3 115# Clean

5 Rounds exactly

Deadlift was definitely the max I could do 5x5.  In fact I went low on cleans as back was still tired.

Crossfit 141110

Strength
5x5 Shoulder Press 95#

WOD
4 Rounds of

25 Burpees
25 Squats
25 Situps
25 Pushups
75 Single unders

1 min rest between each round

My shoulder was angry this morning.

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.