12-03-14 CrossFit

Warm up:
30 burpees
A few squat cleans and ring dips

WOD:
AMRAP in 20min
10 squat cleans 95# (5 at 50#)
10 ring dips (5 with red/blue bands on knees)

8 rds + 5 squat cleans + 1 ring dip

After WOD- 12 burpees


Took it really slow since I've been out of the swing of things for awhile. Overall, not bad. But the last 12 burpees were rough- my shoulders were just done.

12-01-14 CrossFit

Warm up:
5 burpees

WOD:
5 RFT:
500m row
10 burpees

21:30min

Despite not doing anything over the last month except my daily burpees for the 100 day challenge, I made it through. Almost killed me, but got my 50 burpees in for the day as well as some cardio work. Following the CrossFit schedule may be tough due to low temps making WODs in the garage difficult. Today got a bit warm inside though, so I may just try the garage tomorrow and see how I fare. It isn't supposed to be as cold tomorrow either.

11-06-14 CrossFit

Warm up:
500m row, 25 burpees

WOD:
9-7-5
Front squat 225# (75#)
Bar MU (3 bar rows + 3 bar presses jumping off a 45# plate = 1 bar MU)

14:18min

Did the squats in sets of 3 or less off the rack. Maybe could have gone heavier, but my legs are sore from this entire week of work.

11-05-14 CrossFit

Warm up:
24 burpees

WOD:
For time:
400m run
50 pull ups (black/green)
400m run
50 push ups (snaking)
400m run
50 sit ups (abmat)
400m run
50 squats

31:41min

I really tried to talk myself out of this workout this morning. I slept a bit late, didn't feel the greatest and was sitting in my pajamas looking at the schedule trying to find a different day to do it. Which, I wouldn't have done. I don't have the best track record at making up workouts I skip. So, I decided I had an hour to do it and it might take me near that but I'd give it a go anyways. The pull ups and push ups sucked, but sit ups and squats went pretty quick. The running was good as well. Overall, I'm thrilled I made myself do it and can mark it off the calendar!

11-04-14 CrossFit

Warm up:
500m row, 23 burpees

WOD:
21-15-9
Toes to bar (laying down toes to barbell)
Snatch 115# (50#)

12:58min

Did snatches in sets of 7's then 5's. Did the toes to bars just as much as I could at a time. Tried to put my feet back out straight each time, so I had to curl up and then touch toes to barbell (ish). Still think this is a better sub than knee tucks hanging from the bar- definitely felt it in my arms and abs.

11-03-14 CrossFit

Warm up:
500m row, 22 burpees

WOD:
EMOM:
5 thrusters
0:00-5:00  75# (35#)
5:00-10:00  95# (40#)
10:00-15:00  115# (45#)
Continue adding 20# every 5 min (add 5#)

16:00min, last min was 50#

I hate thrusters. Probably could have done more, but at 80 thrusters I was done.

10-31-14 CrossFit

Warm up:
500m row, 18 + 19 burpees

WOD:
Push jerk
3-3-3-3-3

55#, 60#, 65#, 75#, 80#

Thought I may have to go to a split jerk at the higher weights, but was able to do a push jerk for all of them.