Run 141231

Ran 4.49 miles in ~ 31:30

http://www.mapmyfitness.com/workout/829847291

Swim 141230

Warm up:
500 Free
400 Pull
300 Kick
200 alt 25 free/non-free

Main
3 x 200 @2:30
4 x150 - 50 fast/east/fast @ 1:45
8 x 50 25 Free 25 non free(alt back/breast) @ :60

Cool Down
100 Free

Total 3100

Crossfit 141229

40 Rep Challenge

50# KB Swings
50# DB Thrusters(25 each arm)
95# Bent Rows
Lunges
Pull Ups
95# Front Squat
Bird Dogs

Run 40 yards plus flight of stairs after each
~23:00

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 & Swim 141224

WOD 1:
 7 rounds of:

135# Deadlift Burpees
40 yard run + flight of stairs
10 12# Med Ball Slams

9:10

WOD 2:

As many rounds in 4 min

Partner 1:
15 Leg Levers
15 Sit-ups

Partner 2
Deadlift Hold  155#

2 Full rounds

Swim
12 x 25 :10 rest
12 x 50 Pull @ :60
6 x 75 @ :90

1350 Total

Swim 141223

Warm up

3 x 100 Free/50 Stroke

Main A:
3 x 250 Free :20 rest
250 Kick
250 pull

Main B:
3 x 150 (50 Free/50 Back/50 Breast)
1 x 150 Kick
1 x 150 Pull

Cool Down
150 Free

2600 Total.

Crossfit 141222

Set A:
AMRAP 7 min

21 50# KB Swings
15 Leg Levers
9 24" Box Jump

3 rounds plus KB Swings and 3 LL

Set B:
AMRAP 7 Min

9 65# Snatch
15 Lunges(each side)
21 25# weighted sit-ups

2 Rounds Plus snatch and 5 Lunges

Should have gone to 75 for Snatch, went let as I still don't trust my shoulder.

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.

Swim 141216

Warm up:
500 - Free
4 x 100 Kick

Main
50/50/100/100/200/200 Rest 30 sec
4 x 100 Pull
4 x 100 IM( did Free/Back/Breast/Free
6x75 Spint/Easy/Sprint @:60

Total 2700

Crossfit 141215

12 Days of Xmas

1 95# Clean
200 Meter Run/Row Alt (I did 1800 run/400 row due to rower being used)
3 Muscle up (subbed 9pull-up/dips)
4 40# DB Snatch
5 24" Box Jump Overs
6 Double Unders (18 singles)
7 man-makers 30# except 1 round of 25)
8 Lunges
9 Pull-ups
10 Burpees
11 95# Front Squats
12 65# Thrusters

1:07:30 Things moved well until man-makers were added on day 7.  Spent by day 10.

Totals
12 cleans

2200 m run/row

90 pull/dip

36 DB snatch

40 Box jump over

126 Singles Unders

42 Man makers!!!

40 lunge

36 pull-ups

30 burpees

22 front squat

12 thrusters