Warm up:
500m row, some OHS and back squats with PVC
WOD:
Back squat
5-5-5-5-5
55#, 65#, 75#, 85#, 100#
Pretty happy considering my previous 1RM is 135#. Tomorrow is a forced rest day due to working early. I'd rather be CrossFitting...
Tuesday, July 29, 2014
07-28-14 CrossFit
Warm up:
500m row, 5 thrusters, 5 sit ups
WOD:
For time:
30 thrusters, 95# (35#)
20 GHD situps (abmat)
400m run (500m row)
20 thrusters, 115# (45#)
30 GHD situps (abmat)
400m run (500m row)
10 thrusters, 135# (55#)
40 GHD situps (abmat)
400m run (500m row)
24:19min
Broke the thrusters up into sets of 5 for the most part. Did all situps unbroken. Rowing sucked on the abs following sit ups. Blech.
07-27-14 CrossFit
Warm up:
Row 500m, 2rds: Samson stretch, 10 OHS (5#, 7.5#), 15 sit ups, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)
WOD:
Deadlift
3-3-3-3-3
85#, 105#, 125#, 145#, 165#
Smashed my toe with the collar of the barbell and a 35# plate between the 145 and 165 attempt. Still managed to get the last lifts, but I did let go of the bar between each rep. Pretty good considering my previous 1RM is 195#.
Row 500m, 2rds: Samson stretch, 10 OHS (5#, 7.5#), 15 sit ups, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)
WOD:
Deadlift
3-3-3-3-3
85#, 105#, 125#, 145#, 165#
Smashed my toe with the collar of the barbell and a 35# plate between the 145 and 165 attempt. Still managed to get the last lifts, but I did let go of the bar between each rep. Pretty good considering my previous 1RM is 195#.
Saturday, July 26, 2014
07-26-14 CrossFit
Warm up:
3 min DU work, a few reps of each move from the WOD
WOD:
20min AMRAP:
3 hang power clean (65#)
6 ring dips (blue band)
9 box jumps (15")
27 DU (81 singles)
6rds + cleans + dips + box jumps + 62 singles
Chose to do singles and I wasn't hitting a DU at all during my warm up. Went with 3x singles. Used the hook grip on most of my power cleans, so that was good. Did all the ring dips unbroken- last few rounds got through them really quickly. Did the first set of singles unbroken but had bobbles on the rest of the rounds.
3 min DU work, a few reps of each move from the WOD
WOD:
20min AMRAP:
3 hang power clean (65#)
6 ring dips (blue band)
9 box jumps (15")
27 DU (81 singles)
6rds + cleans + dips + box jumps + 62 singles
Chose to do singles and I wasn't hitting a DU at all during my warm up. Went with 3x singles. Used the hook grip on most of my power cleans, so that was good. Did all the ring dips unbroken- last few rounds got through them really quickly. Did the first set of singles unbroken but had bobbles on the rest of the rounds.
Friday, July 25, 2014
07-25-14 CrossFit
Warm up:
500m row
2 rds: Samson stretch, 10 OHS (PVC, 2.5#+PVC), 15 abmat sit ups, 10 back extensions, 5 pull ups (blue/black, red/blue/black), 5 ring dips (blue)
WOD:
Helen:
3 rds for time:
Run 400m (row 500m)
21 KBS (26#)
12 pull ups (red/blue/black)
18:25min
Really hot outside and I donated blood yesterday so I was pretty gassed for the entire workout. Rowed rather than ran due to heel pain that keeps coming back. May wait to run until I get some more weight off and I'm sure the heel is gonna hold up to it. Used heavier bands (180# resistance) as my shoulders have not been able to withstand too many pull ups in a row. Broke my KBS into two sets, varying how many I did in each set, and pull ups into 2 sets for the first round and 3 sets for the remaining two. Row times were eh, but I tried to keep at least 25s/m and use it as a recovery, though running would have been a better recovery for the arms.
500m row
2 rds: Samson stretch, 10 OHS (PVC, 2.5#+PVC), 15 abmat sit ups, 10 back extensions, 5 pull ups (blue/black, red/blue/black), 5 ring dips (blue)
WOD:
Helen:
3 rds for time:
Run 400m (row 500m)
21 KBS (26#)
12 pull ups (red/blue/black)
18:25min
Really hot outside and I donated blood yesterday so I was pretty gassed for the entire workout. Rowed rather than ran due to heel pain that keeps coming back. May wait to run until I get some more weight off and I'm sure the heel is gonna hold up to it. Used heavier bands (180# resistance) as my shoulders have not been able to withstand too many pull ups in a row. Broke my KBS into two sets, varying how many I did in each set, and pull ups into 2 sets for the first round and 3 sets for the remaining two. Row times were eh, but I tried to keep at least 25s/m and use it as a recovery, though running would have been a better recovery for the arms.
Tuesday, July 22, 2014
07-22-14 CrossFit
Warm up:
500m row, stretching out shoulders with PVC pipe, stretching in the bottom of the squat, handstand hold with feet on bar on rack- straight up and down from hips through arms- approx 1 min total.
WOD:
For time:
3 min handstand hold (knees on 23" box + plate)
100 squats (50 squats)
50m handstand walk (knees on 20" box, shifting weight back and forth, lifting palms off ground but keeping fingers in contact for 50 "steps")
100 squats (50 squats)
30 HSPU (knees on 17.5" bench, head to abmat on 25# plate)
21:12min
Took about 7 min to get the 3 min accumulated handstand hold. Chose to cut squats in half so I would hopefully be able to walk the next few days and did them in sets of 5. The handstand walk didn't take very long, probably should have scaled it a bit more difficult. HSPU's were eh- didn't feel like I went deep enough, but not sure I could have gone deeper. It was a little rough doing the box work since I have a huge bruise on my knee from lunges, but I made it through.
500m row, stretching out shoulders with PVC pipe, stretching in the bottom of the squat, handstand hold with feet on bar on rack- straight up and down from hips through arms- approx 1 min total.
WOD:
For time:
3 min handstand hold (knees on 23" box + plate)
100 squats (50 squats)
50m handstand walk (knees on 20" box, shifting weight back and forth, lifting palms off ground but keeping fingers in contact for 50 "steps")
100 squats (50 squats)
30 HSPU (knees on 17.5" bench, head to abmat on 25# plate)
21:12min
Took about 7 min to get the 3 min accumulated handstand hold. Chose to cut squats in half so I would hopefully be able to walk the next few days and did them in sets of 5. The handstand walk didn't take very long, probably should have scaled it a bit more difficult. HSPU's were eh- didn't feel like I went deep enough, but not sure I could have gone deeper. It was a little rough doing the box work since I have a huge bruise on my knee from lunges, but I made it through.
Monday, July 21, 2014
07-21-14 CrossFit
Warm up:
2:30min DUs, 2 rds: Samson stretch, 10 OHS (PVC pipe), 15 abmat sit ups, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)
WOD:
AMRAP 15min:
Dumbbell squat snatch (power snatch, 15#)
5 reps left hand
5 reps right hand
50 DUs (10 DUs)
7 rounds + dumbbell snatchs + 8 DUs
I have a heck of a time with the one-handed OH squat thing, so I wimped out and just did power snatches. I cut the DUs down to 10 as I counted each one and didn't use any of my singles to count towards the total.
2:30min DUs, 2 rds: Samson stretch, 10 OHS (PVC pipe), 15 abmat sit ups, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)
WOD:
AMRAP 15min:
Dumbbell squat snatch (power snatch, 15#)
5 reps left hand
5 reps right hand
50 DUs (10 DUs)
7 rounds + dumbbell snatchs + 8 DUs
I have a heck of a time with the one-handed OH squat thing, so I wimped out and just did power snatches. I cut the DUs down to 10 as I counted each one and didn't use any of my singles to count towards the total.
Sunday, July 20, 2014
07-19-14 CrossFit
Warm up:
500m row
WOD:
For time:
10- 15 ft rope climbs (20 pull ups, green/black bands)
100m walking lunge (50m)
50 dips (25, blue band)
100m walking lunge (50m)
10 muscle ups (1 MU= 3 ring rows, 3 ring dips with blue band; did 5 complexes)
15:57min
Cut the workout in half as my shoulders were still pretty sore and did some major subbing. Felt pretty good overall though.
500m row
WOD:
For time:
10- 15 ft rope climbs (20 pull ups, green/black bands)
100m walking lunge (50m)
50 dips (25, blue band)
100m walking lunge (50m)
10 muscle ups (1 MU= 3 ring rows, 3 ring dips with blue band; did 5 complexes)
15:57min
Cut the workout in half as my shoulders were still pretty sore and did some major subbing. Felt pretty good overall though.
Saturday, July 19, 2014
07-18-14 CrossFit
Warm up:
500m row, 5 pullups, 5 push ups, 5 sit ups, 5 back extensions, 5 wall ball, 5 box jumps
WOD:
For time:
50 pull ups (green/black for first 25, green/black/blue for last 25)
50 push ups (snaking)
50 GHD sit ups (AbMat)
50 back extensions (on floor over AbMat)
50 wall ball (14#, 7.5ft target)
50 box jumps (15")
28:18min
My arms and shoulders were shot from cleans yesterday, so pull ups were horrible. Even with adding the band and having to do very little pulling, it still was difficult to do 5 reps at a time. Push ups were also a little rough, but made up some time on sit ups and back extensions (sit ups in 2 rounds- 30, 20; back extensions in sets of 10) and then lost it all on the wall balls (all sets of 5). Box jumps went surprisingly well in sets of 10 though. Glad to have a rest day tomorrow!
500m row, 5 pullups, 5 push ups, 5 sit ups, 5 back extensions, 5 wall ball, 5 box jumps
WOD:
For time:
50 pull ups (green/black for first 25, green/black/blue for last 25)
50 push ups (snaking)
50 GHD sit ups (AbMat)
50 back extensions (on floor over AbMat)
50 wall ball (14#, 7.5ft target)
50 box jumps (15")
28:18min
My arms and shoulders were shot from cleans yesterday, so pull ups were horrible. Even with adding the band and having to do very little pulling, it still was difficult to do 5 reps at a time. Push ups were also a little rough, but made up some time on sit ups and back extensions (sit ups in 2 rounds- 30, 20; back extensions in sets of 10) and then lost it all on the wall balls (all sets of 5). Box jumps went surprisingly well in sets of 10 though. Glad to have a rest day tomorrow!
Thursday, July 17, 2014
07-17-14 CrossFit
Warm up:
500m row, 2 rds: 10 OHS (10#), 15 sit ups, 10 back extensions, 10 pulls ups (blue/black), 10 ring dips (blue)
WOD:
Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Squat clean 5-5-5-5-5
Muscle clean: 65#, 70#, 75#, 80#, 85#
Power clean: 55#, 65#, 75#, 80#, 80#
Squat clean: (did 3 reps rather than 5) 45#, 50#, 55#, 60#, 65#
I know my squat clean should be the heaviest, but I'm still not quite comfortable with catching it in a squat. Getting better though. And spending some time working on strengthening my squats will help with that as well. Despite all the distractions and breaks, not too bad.
500m row, 2 rds: 10 OHS (10#), 15 sit ups, 10 back extensions, 10 pulls ups (blue/black), 10 ring dips (blue)
WOD:
Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Squat clean 5-5-5-5-5
Muscle clean: 65#, 70#, 75#, 80#, 85#
Power clean: 55#, 65#, 75#, 80#, 80#
Squat clean: (did 3 reps rather than 5) 45#, 50#, 55#, 60#, 65#
I know my squat clean should be the heaviest, but I'm still not quite comfortable with catching it in a squat. Getting better though. And spending some time working on strengthening my squats will help with that as well. Despite all the distractions and breaks, not too bad.
Tuesday, July 15, 2014
07-15-14 5K row
Previous rows:
02-04-14 5K row28:04.4 min, Damper setting 4
04-14-14 5K row27:31.9 min, Damper setting 4.5
05-13-14 5K row26:19.4 min, Damper setting 4.5 265 cal
06-09-14 5K row25:38.2 min, Damper setting 4.5
5K row
26:01.9 min, damper setting 4.5, 267 cal
In the garage with it raining outside. Added some time, but had a long break, so hopefully with regular work I can get my time back down again.
07-14-14 CrossFit
Warm up:
500m row
2 rounds: Samson stretch, 10 OHS (5#, 10#), 15 sit ups, 10 back extensions, 10 pull ups (blue, black bands), 10/5 ring dips (blue band).
WOD:
Bell
3 RFT:
21 deadlift, 185lbs (55#)
15 pull ups (blue, black bands)
9 front squats, 185lbs (10# on PVC pipe)
14:25min
Too long of a break- my muscles were just fatigued the entire time. Broke the deadlifts into 2 and 3 sets, pull ups into 5 each with not all of them getting over the bar and FS in 2-3 sets.
500m row
2 rounds: Samson stretch, 10 OHS (5#, 10#), 15 sit ups, 10 back extensions, 10 pull ups (blue, black bands), 10/5 ring dips (blue band).
WOD:
Bell
3 RFT:
21 deadlift, 185lbs (55#)
15 pull ups (blue, black bands)
9 front squats, 185lbs (10# on PVC pipe)
14:25min
Too long of a break- my muscles were just fatigued the entire time. Broke the deadlifts into 2 and 3 sets, pull ups into 5 each with not all of them getting over the bar and FS in 2-3 sets.
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