Warm up-
1 rd: 500m row, Samson stretch, 10 OHS with PVC, 10 situps, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)
3 RFT:
25 GHD sit ups (Ab mat sit ups)
5 clean and jerk, 205# (55#)
6:22min
Could have maybe gone a bit heavier on the C&J, but it was a comfortable weight for the 15 reps. 3 were OK and the last two took a bit more effort.
Friday, June 27, 2014
Wednesday, June 25, 2014
06-25-14 CrossFit
2 rds of warm up- second round OHS with 5lbs on PVC
Snatch balance
1-1-1-1-1-1-1
PVC, +5#, +10#, +15#, +20#, 35# bar, 35# bar
The Ghost
6 rounds, AMRAP each movement
1 min row for cal
1 min burpees
1 min DU (counted actual DU and two singles plus DU attempt as one)
1 min rest
Row: 10, 11, 12, 12, 12, 13 = 70
Burpees: 7, 8, 8, 7, 7, 6 = 43
DU: 13, 14, 12, 10, 12, 13 = 74
Total: 187 reps
Had some time off over the weekend- did some swimming with K, E, T on Saturday, walked the zoo on Sunday. Also got the kids out in the garage on Saturday morning and played on the equipment with them- did some of the movements and also held/lifted them up so they could do pull ups and such. Slept in yesterday so I did both Tues/Wed workouts today.
Snatch balance
1-1-1-1-1-1-1
PVC, +5#, +10#, +15#, +20#, 35# bar, 35# bar
The Ghost
6 rounds, AMRAP each movement
1 min row for cal
1 min burpees
1 min DU (counted actual DU and two singles plus DU attempt as one)
1 min rest
Row: 10, 11, 12, 12, 12, 13 = 70
Burpees: 7, 8, 8, 7, 7, 6 = 43
DU: 13, 14, 12, 10, 12, 13 = 74
Total: 187 reps
Had some time off over the weekend- did some swimming with K, E, T on Saturday, walked the zoo on Sunday. Also got the kids out in the garage on Saturday morning and played on the equipment with them- did some of the movements and also held/lifted them up so they could do pull ups and such. Slept in yesterday so I did both Tues/Wed workouts today.
Thursday, June 19, 2014
06-19-14 CrossFit
OHS
10-10-10-10-10
PVC, +5#, +10#, +15#, +20#
Didn't do any warm up due to time and lifted barefoot. Went well though and I'm anxious to start adding some weight to my OHS in warm up.
10-10-10-10-10
PVC, +5#, +10#, +15#, +20#
Didn't do any warm up due to time and lifted barefoot. Went well though and I'm anxious to start adding some weight to my OHS in warm up.
Tuesday, June 17, 2014
06-17-14 CrossFit
3 RFT:
15 cal row
10 burpees over rower
8:10 min
Didn't do burpees over rower- psyched myself out and the dogs were around and I figured I'd hurt myself.
15 cal row
10 burpees over rower
8:10 min
Didn't do burpees over rower- psyched myself out and the dogs were around and I figured I'd hurt myself.
Monday, June 9, 2014
06-09-14 5K row
Some previous rows:
02-04-14 5K row
28:04.4 min, Damper setting 4
04-14-14 5K row
27:31.9 min, Damper setting 4.5
05-13-14 5K row
26:19.4 min, Damper setting 4.5
265 cal
Today
06-09-14
25:38.2 min, Damper setting 4.5
Not too bad for how little I have worked out this past month.
Saturday, June 7, 2014
06-07-14 Squats
2min jump rope/DU work
2 rds warm up
5 rep back squat:
35#, 45#, 55#, 65#
The weight then would have had to jump up to 85#, so I stopped there.
2 rds warm up
5 rep back squat:
35#, 45#, 55#, 65#
The weight then would have had to jump up to 85#, so I stopped there.
Wednesday, June 4, 2014
06-03-14 Skills work
3min DU
3 rounds of warm up:
-Samson stretch
-10 OHS with PVC
-15 situps
-10 back extensions
-10 pull ups (black/blue bands)
-10 ring dips (blue band, feet on ground)
3min DU
Got up to 4 DU in a row. Also took my PVC in the house to work on full squat cleans and squat snatches to try and get more comfortable with landing in the squat position.
3 rounds of warm up:
-Samson stretch
-10 OHS with PVC
-15 situps
-10 back extensions
-10 pull ups (black/blue bands)
-10 ring dips (blue band, feet on ground)
3min DU
Got up to 4 DU in a row. Also took my PVC in the house to work on full squat cleans and squat snatches to try and get more comfortable with landing in the squat position.
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