Tuesday, 12.11.12

Bench Press

50x5

60x4

70x3

80x2

92x1

80x 5, 5, 5

Power Snatch

40x5

55x4

70x3

80x2

100x0

80x 3, 3, 3, 3, 3

WOD

AMRAP 12:00

200 m Run

10 KB Swings @53#

10 Pull-Ups

Score: 4 rounds +10 KB + 3 pull-ups

Monday, 10.08.12

Back Squat
45x5
115x4
135x3
150x2
180x1
150x5, 5, 5

Metcon
AMRAP in 7 Min:
200 m run
max rep push ups

band assisted push ups

Wednesday, 08.01.12

10x200m with 2:00 rest

200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end.  My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end.  It took about the same amount of time but felt better.

Wednesday, 07.25.12

800m warm-up run

I've started a 12-week CrossFit Endurance running plan and this workout was day one:

8x200m sprints with 2:00 min rest between each.

I ran this one on at Al Patch Park on the outdoor track.  I lost steam at about 100m each time- I just couldn't hold the pace.