POSE running drills and then:
Conditioning: For Time, with best POSE form:
- 50 Double Unders
- 400m Run
- 40 Double Unders
- 400m Run
- 30 Double Unders
- 400m Run
- 20 Double Unders
- 400m Run
- 10 Double Unders
I accidentally ran an extra 400m at the end...14:30
Sunday, January 22, 2012
Wednesday, January 18, 2012
Tuesday, 01.17.12
Power Clean 2-2-2-2-2
Not sure where I started, but I ended up with a 120# 2RM
8 Rounds for Quality:
3 Power Cleans @ 75% of body weight - 115#
3 Broad Jumps for maximum distance - 23' 6"
45 second rest between rounds
The cleans were frustrating me because I wasn't getting my elbows around in time. My collar bone is pretty sore from the bar landing on it! Towards the end I was doing better dropping under the bar. I just need to work on faster elbows!
Not sure where I started, but I ended up with a 120# 2RM
8 Rounds for Quality:
3 Power Cleans @ 75% of body weight - 115#
3 Broad Jumps for maximum distance - 23' 6"
45 second rest between rounds
The cleans were frustrating me because I wasn't getting my elbows around in time. My collar bone is pretty sore from the bar landing on it! Towards the end I was doing better dropping under the bar. I just need to work on faster elbows!
Monday, January 16, 2012
Monday, 01.16.12
Strength:
Back squat 3-3-3-3-3
135, 155, 165, 175, 175 PR
My previous 3RM PR was 165. On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.
Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx
Back squat 3-3-3-3-3
135, 155, 165, 175, 175 PR
My previous 3RM PR was 165. On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.
Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx
Sunday, January 15, 2012
Saturday, 01.14.12
5K Run
Today was a beautiful, sunny day and I was set on running outside to take advantage of our unseasonably warm weather. But by the time I got my act together, the sun was going down and I ended up running in the dark. Not ideal, but it did make me run faster when I passed a creeper guy on the running path. But apparently it was not fast enough. I ran the 5K in 27:02, which puts me at about a 9 minute mile. It was faster than my last time but still well over a minute slower than my PR.
Today was a beautiful, sunny day and I was set on running outside to take advantage of our unseasonably warm weather. But by the time I got my act together, the sun was going down and I ended up running in the dark. Not ideal, but it did make me run faster when I passed a creeper guy on the running path. But apparently it was not fast enough. I ran the 5K in 27:02, which puts me at about a 9 minute mile. It was faster than my last time but still well over a minute slower than my PR.
Saturday, January 14, 2012
Friday, 01.13.12
Strength: Stone Shouldering
42# stone for practice
93# # stone x2
My first try I couldn't even budge the stone from the ground. I had several more failed attempts and then for some reason I was able to just walk up and move the stone into position. First try I didn't "hug" the stone high enough so I was essentially lifting it from my stomach to my shoulder. The second try I brought it to right under my chin and was able to roll it up to my shoulder.
Metcon: "Nicole"
For 20 minutes:
Run 400 m
Max rep pull-ups
6 rounds, 44 pull-ups. (6 + 8 + 9 + 8 + 8 + 5 = 44)
Thanks to Brad for reminding me after my first round to not try and control my descent on my pull-ups with negatives! As you can see, I improved after that.
I know my max pull-up reps are on the low end, but coming from where I started, it's a huge improvement. I never would of guessed that when I started CrossFit a little over 2 years ago that I would ever be able to do that many pull-ups in a work-out unassisted. Especially after the embarrassing pull-up bar incident I had in front of Jason Khalipa at my CrossFit certification...but I'll save that story for another day.
42# stone for practice
93# # stone x2
My first try I couldn't even budge the stone from the ground. I had several more failed attempts and then for some reason I was able to just walk up and move the stone into position. First try I didn't "hug" the stone high enough so I was essentially lifting it from my stomach to my shoulder. The second try I brought it to right under my chin and was able to roll it up to my shoulder.
Metcon: "Nicole"
For 20 minutes:
Run 400 m
Max rep pull-ups
6 rounds, 44 pull-ups. (6 + 8 + 9 + 8 + 8 + 5 = 44)
Thanks to Brad for reminding me after my first round to not try and control my descent on my pull-ups with negatives! As you can see, I improved after that.
I know my max pull-up reps are on the low end, but coming from where I started, it's a huge improvement. I never would of guessed that when I started CrossFit a little over 2 years ago that I would ever be able to do that many pull-ups in a work-out unassisted. Especially after the embarrassing pull-up bar incident I had in front of Jason Khalipa at my CrossFit certification...but I'll save that story for another day.
Thursday, 01.12.12
Push Jerk 1-1-1-1-1-1-1
65, 85, 95, 105, 115, 125, 135
As far as I know, 135 is my PR for a push jerk. The only other record I could find was that I had a 120# 3RM in November.
Metcon: Tabata Squats, followed by 4:00 of chest to bar pull-ups
I totally messed up counting this workout (surprise, surprise!). On my tabata squats I kept a running tally, rather than counting the least amount of reps obtained in a set. I had a total of 146 squats.
I also messed up the c2b pull-ups. I read the board wrong and did just regular pull-ups for the 4 minutes. I had a total of 31 regular pull-ups.
65, 85, 95, 105, 115, 125, 135
As far as I know, 135 is my PR for a push jerk. The only other record I could find was that I had a 120# 3RM in November.
Metcon: Tabata Squats, followed by 4:00 of chest to bar pull-ups
I totally messed up counting this workout (surprise, surprise!). On my tabata squats I kept a running tally, rather than counting the least amount of reps obtained in a set. I had a total of 146 squats.
I also messed up the c2b pull-ups. I read the board wrong and did just regular pull-ups for the 4 minutes. I had a total of 31 regular pull-ups.
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