02-28-13 CrossFit

CrossFit

For time:

30 wall walks
At the start of each minute, complete 15 DU.

16:03min. Did 45 singles each minute, but limited to 30 sec for jump rope each minute. At end of time, did 20 make up singles.

Then- did 5 pull ups with green/purple, 3 with green only.

Also worked on getting DU. Got 1 with a speed rope.

02-26-13 CrossFit

CrossFit

FGB- Coach Aaron style

3 RFT:
1 min plate push (5# plastic plate, 5 mat lengths)- 2, 2, 2
1 min deck squat (used 8# dumbbell for momentum)- 12, 11, 11
1 min ice cream makers (jumping knees to elbows on rings)- 8, 8, 7
1 min Russian KBS (35#)- 22, 20, 19
1 min row (for calories)- 7, 6, 7

Total:  144 reps

02-25-13 CrossFit

CrossFit

Rahoi:
12min AMRAP
12 box jumps (20" Rx)
6 Thrusters (55#)
6 Bar-facing burpees

3rds + box jumps + thrusters + 1 burpee

Box jumps were a bit slow- I was intimidated by doing 20" in a workout since I've only done them that high one other time before and it really beat on my heel that is still painful.

02-22-13 CrossFit Study

CrossFit study

Did measurements and survey form.

Day 3 evaluation supposed to be run 400m, rest 10 min, run 1.5 miles.
Due to heel injury, substituted rowing.

Row 500m- 2:14min
Rest 10 min
Row 2000m- 10:20min
HR after long row- 176bpm.

02-21-13 Snow shoveling

Cleared the driveway behind my car- 6-12" of snow. Shoveled for approx 1 hr.

02-19-13 CrossFit Study

CrossFit Study

CrossFit Total:
1RM Back squat- 120#
1RM Press- 65#
1RM Deadlift- 185#

02-18-13 CrossFit Study

CrossFit Study

Day 1 Data Collection:

Agility test- one legged hopping through pattern, holding 5 sec at each mark (6 marks)- right leg, 7 bobbles
Speed/agility- sprint, turning 3 times- 6 sec
Sit and reach- 26cm
Broad jump- 5'1''
Med ball shot put- sitting, 14# ball- 103cm
Max push ups 60sec- 20ish, chest up first
Max sit ups 60 sec- 30
Max squats 60 sec- 32
Max strict pull ups- 4 with green/purple band