Monday, April 9, 2012
Friday, 04.06.12
Strength: Farmers Walk. max weight carried the length of the black mats.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
10:51??
I have been really bad about recording my times and weights this week so my time is a guess. I did the row first.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
10:51??
I have been really bad about recording my times and weights this week so my time is a guess. I did the row first.
Monday, 04.02.12
Skill: Max distance Broad Jump. 7' 3" or 4"???
Conditioning: As many rounds as possible in 8:00:
- 14 Kettlebell Swings (moderate to heavy weight) 55#
- 7 Pull Ups
I did 4 rounds +14 kb swings 5 pull-ups
Conditioning: As many rounds as possible in 8:00:
- 14 Kettlebell Swings (moderate to heavy weight) 55#
- 7 Pull Ups
I did 4 rounds +14 kb swings 5 pull-ups
Wednesday, 04.04.12
Front Squat 3-3-3-3-3
145 x 3
10-9-8-7-6-5-4-3-2-1:
-Push Press (115#/75#)
-Burpees - touching a 1-foot mark above your max reach
Unfortunately, I didn't record my time on this workout. I think I was somewhere under 11 minutes.
145 x 3
10-9-8-7-6-5-4-3-2-1:
-Push Press (115#/75#)
-Burpees - touching a 1-foot mark above your max reach
Unfortunately, I didn't record my time on this workout. I think I was somewhere under 11 minutes.
Tuesday, 04.03.12
Strength: Tire Flip. Spend 20 min working proper technique flipping the heaviest tire you can
I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint
Sprint the 60 yards as fast as possible each time. Your walk back to the bar can be utilized as rest.
My time was 9:something.
I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint
Sprint the 60 yards as fast as possible each time. Your walk back to the bar can be utilized as rest.
My time was 9:something.
Sunday, 04.01.12
5K
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
Friday, 03.30.12
Thruster 1RM
130 PR!! I actually felt like I could do more, but I decided to save my strength for....
"FRAN"
Reps of 21-15-9:
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thursday, 03.29.12
Recovery!
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Monday, 03.26.12
It's that time again...time to Total!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
Wednesday, 03.28.12
Max Vertical Jump: 19.5"
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
Subscribe to:
Posts (Atom)