06-29-12 CrossFit

CrossFit outside

21-15-9
KB walking lunges (each side)
KB snatch- right
KB snatch- left

14:31, 18# KB

06-26-12 CrossFit

CrossFit

AMRAP in 5min
5 Pull ups (jumping pullups)
10 Jumping squats

Rest 2 min

AMRAP in 5min
5 Toes to bar (straight leg lift)
10 Box jumps (3-45# plates)

4 rounds + 5 PU + 2 JS and 4 rounds + 5 T2B + 5 BJ

06-22-12 Crossfit

CrossFit

5 RFT
250m row
15 jumping lunges (each side, 30 total)
15 KBS (26#)
3 Muscle ups (1 MU= 3 false grip pull ups, 3 bottom end of ring dip trying to raise feet off ground)

27:08 for 3 rounds.

First time I really haven't been able to finish a work out. One of the rare time I felt worse afterwards than I did before. Ugh. Brian wants me to work triceps by doing dips on the bars each day as part of my warm up. Need to figure out someway to do it at home. Hopefully swing by the park tonight and see if there is anything there I can use.

06-19-12 CrossFit

CrossFit

AMRAP in 21 min
7 DB Thrusters (12#)
7 DB Pushup/rows (12#, green/blue bands)
7 Knees to elbows (knees to hips)

5 rounds + 7 thrusters

06-15-12 Crossfit

Crossfit

21-15-9 for time
Jerk (45#) (7-7-7, 5-5-5, 5-4)
Burpees (step back plank position)

21:26min

06-11-12 CrossFit

CrossFit

21-15-9 for time
Clean Front Squat thrusters (25#)
Burpee pull ups (step back plank position, box pull up)

23:45min

Missed last week due to conference and allergies (aka being unable to breath) on Friday. My body reverts back to laziness pretty quickly.

06-01-12 CrossFit

CrossFit

4 RFT
8 Horizontal ring rows (feet on ground at angle vs horizontal on box)
15 Toes-to-bar (knees to chest)
7 Round Bears (Power clean, front squat, push press, back squat, jerk- 25#)

18:48min. Weight was limited by squats- specifically the back squat. The rest of the moves felt very easy at that weight. Could have gone a bit heavier but would have lost the speed that was needed.