05-31-13 CrossFit

CrossFit (GW)

9-15-21
Squat clean (55# for 9, 45# for remaining sets)
Ring dips (thick red band)

10:54min

Started with too much weight- legs were sore and tight from running yesterday- especially my calves. Worked a hold at the top of the ring dip and tried for a slow lowering as much as I could until I was too tired to control it much. Stretched out my legs afterwards and did a few rounds of just holding the 35# bar overhead to try and work on my strength for holding it up during OHS.

05-30-13 CrossFit

CrossFit (M)

For time:
Run 400m
Run 1/2 Tour de FieldHouse (aka 8 sets of bleachers)
Run 200m
Run 1/2 Tour de FieldHouse
Run 400m

21:17min

Ran inside due to rain and lightening, if we had run outside it is just 400m, bleachers around the stadium and 400m. But stadium steps are taller than those in the field house, so not sure which is better! Walked up most of the stairs, but ran/jogged in between and tried to up the pace on the way down (as much as I could without falling). Really need to improve my running. Blech.

05-29-13 CrossFit

CrossFit (R)

15min AMRAP
5 Curtis P's (power clean, lunge, lunge, push press) (55#)
10 slam ball get ups (5 each side) (12#)
15 DU (45 singles)

3 rds + 2 CP's

It was SOOOOOO hot in the gym this morning. I was in the back corner with very little air flow and the heat was killing me. Probably should have also gone a tad lighter on the CP's as the lunge with my left foot forward was a bit tough with 55#.

05-24-13 CrossFit

CrossFit (WMG)

5 rounds, for max reps:
30sec strict pull ups (green/purple bands) 9, 8, 8, 8, 7 = 40
60sec OHS (25#) 10, 13, 11, 10, 11 = 55
90sec row (for calories) 15, 15, 15, 14, 16 = 65
3min rest

160 total reps

Not all the pull ups were chin over bar- some were halves and I counted two halves as one pull up. Bryan wanted max effort during 30sec whether we just worked on negatives or whatever.

05-23-13 CrossFit

CrossFit (MG)

Outside

For time:
Run 200m
20 burpees
Run 400m
40 Hollow rocks
Run 800m
80 Mountain climbers (total)
Run 400m
40 Superman rocks
Run 200m
20 Candlestick rolls

23:12min

Did this same workout 05-04-12 in 27:45min. Would have liked to see a bigger improvement in my time, but I suck at running!

05-22-13 CrossFit

CrossFit (W)

10 sets of 1 snatch balance to achieve 1RM
     15# (5), 25# (5), 35# (3), 45# (2), 50# (unable to complete)
5 RM Front squat
     35#, 55#, 65#, 70#

In between snatch balance and FS, Bryan had me work with the 35# bar just getting down in the OHS position and working on leaning back on my heels and getting the bar over the center of my foot as I kept pulling it too far forward. Did several reps of this, holding at the bottom for as long as possible.

Had a tough time today since I haven't done anything in a week. Really need to get back into it the rest of this week.

05-15-13 CrossFit

CrossFit (M)

20min AMRAP
1 Rope climb (1/3 way up, two body lengths)
2 Bar MUs (2 jumping C2B PU, 2 low bar dips)
3 Overhead lunge (each leg, alt) (35#)

8rds + 3 OHL and 1 RC

Started each round with OHL to space out rope usage. Could have gone higher with the lunge weight as it seemed pretty easy after the first few rounds stretched me out.

05-10-13 CrossFit

CrossFit (W)

30 Thrusters for time (Rx 105#)

6:18min, 60#

Did a set of 6 and then the remaining were done in sets of 3. Hip and shoulder felt OK.

After workout, did 10 ring dips with red band.

05-09-13 CrossFit

CrossFit (R)

3 RFT:
7 deadlift (135#, rx 185#)
30 air squats
9 HSPU (feet on 24" box)

9:39min.

Had to break up the squats quite a bit as my hip started hurting during the second round.

Prior to workout held a handstand against the wall (I did a wall walk to get up vs kicking up into it) for 45 sec. After the workout, did 10 ring dips with red band.

05-08-13 CrossFit

CrossFit (GWM)

For time:
50 DU (150 singles)
10 L-sit pull ups (box/jumping PU)
20 DB hanging squat cleans (15# DB)
30 DB push press
40 DB lunges (alt legs)
50 DU
40 DB lunges (alt legs)
30 DB push press
20 DB HSC
10 L-sit pull ups
50 DU

24:40min

The modified L-sit pull up was supposed to be a jumping pull up, go into L-sit or tuck and lower yourself slowly. I can't do much negative work without bands, so I basically just did jumping pull ups with a slight tuck. Really need to work on both my pull ups and my DUs.

05-06-13 CrossFit

CrossFit (G)

For time:
20 K2E (thigh to boob)
10 Ring dips (thick red band, both feet)
25 jumping squats
15 K2E
15 Ring dips
25 jumping squats
10 K2E
20 Ring dips
25 jumping squats

11:41min

05-03-13 CrossFit

CrossFit

21-15-9
Cleans (60#)
Slapping push ups (green/blue bands)

11:48min

Had a tough time as I did each push up pretty much individually then had to sit up to take the pressure of the band of my brachial plexus so I could feel my arms again. Not fun. Did my last round of 9 cleans unbroken though.

05-02-13 CrossFit

CrossFit- Indoor track

For time, complete in any order/combination you want:

600m run
200m backwards run
8 bleacher runs (up to top and back down all stairs to track)
80 walking lunges (each leg)

23:02min

Never ran more than 100m at a time, split up bleacher runs and walking lunges with each 100m.

05-01-13 CrossFit

CrossFit

7 RFT:
1 rope climb (3 reps of gripping with feet and standing up)
10 wall balls (14#, 8ft)
15 KBS (35# first round, 26# for the rest)
20 DU (60 singles)

27:55 min
Started on KBS and ended on wall balls.