Run 160113

Ran 4.04 Miles in 29:56 (7:24)

http://www.mapmyfitness.com/workout/1308308391

First run of the new year

Swim/Crosfit 160112

Swim
200 Free
200 Pull
2 x 200 Negative Split (:20 rest)
4 x100 @ 1:45
50 Kick

Dead Lift Work
5x5 DL Warm up (135/155/175/185/185)

WOD
AMRAP 15 min(focus on technique versus speed)
1 DL
5 Each side, 25# KB Shoulder press while Squatting
10 Leg Raises - focus on keeping arch of back flat

9 rounds (205/215/225/235/245/255/265/275/285)

Did three more DL 295/305/315)

Crossfit 160111

Bar work with overhead squat and good mornings

WOD:
25 Min AMRAP
5 Pull-ups
10 Burpees
15 Walking Lunge

Lost count but I believe 15 - may have been 14.

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

Swim/Crossfit 160107

Swim

3 x 200 (Free/Pull/Free)
4 x 100 (50 Mod/50 Fast)

WOD

5 Rounds of
10 35# Straight Arm Situp(Press KB overhead, roll to side then up) Each side
10 35# KB Pull over
10 35# KB Sumo Lift to Goblet Squat
10 35# KB Swing
10 35# KB Clean Each Side

31:40

Swim/Crossfit 160105

Swim:

2 x 200
1 x 400 Pull
2 x 200

WOD:
6 rounds of

2 Snatch (65/65/85/85/95/95)
50 yard 65# suitcase carry (25yd each side)
10 65# goblet squat
10 65# Bent row (5 each side)
2 Squat Clean (95/95/115/115/125/125)
~26 min

Hips very sore from yesterday.

Crossfit 160104

100 Leg Levers
90 Mount Climbers (45 each side)
80 30# KB Swings
70 Push-ups
60 Handstand leg ups
50 95# DL
40 Sit-ups
30 95# Push Press
20 K2E
10 115# Cleans
~ 25 Min

Crossfit 160103

Squat work  5x3 165/175/185/185/185

Breathing Squat between @ 225

5 Rounds of:
15 24" Step ups (first round were jumps)
95# Snatch
600 Meter Run
~25 min

Run was at 9.5 for first 3 but had to drop to 9.3 and 9.0 for last two

Crossfit/Run 151231

25/20/15/10/5

95# Power Clean
K2E
45# KB Swing

17 min

Ran home from Car Dealership ~11 min

Swim/Crossfit

Swam 1000 as warmup

WOD
20 min of:

5 185# DL
80# Goblet Carrie
Clean and Carry 45# KBs
12 Hand Release Pushups
12 Air Squats