01-31-13 CrossFit

CrossFit- indoor track

AMRAP in 15min
15 MBC (14#)
Bleacher run
200m MB carry

3rds + 15MBC

+ 1 stone to shoulder (65#)

Track was busy this morning- had to dodge about 4 other groups.

01-29-13 CrossFit

CrossFit

3 RFT:
6 pull ups (green/purple bands)
12 K2E (half way up)
6 pull ups
12 K2E
6 press (45#)
12 power clean
6 press
12 power clean

27:11min.  Ripped my hands during the second round. Made K2E difficult as I can't support my weight very well in my fingertips and it hurts really really bad to put my torn palms on the bar. Ouchy.

01-28-13 Run/Walk

Running at Banner with Case- 3pm, 75F

Ran ~1.2miles out, walked it back (2.4mi total). Took some detours on the way back sight-seeing. Total time: 50:54min.
Forgot to use my inhaler before I left and didn't take it with me, so I chickened out of running the whole way.

Came home and walked around the block with Hank and Asher.

01-28-12 CrossFit

CrossFit

30th birthday celebration!
For time:
30 cal row
2- 15' rope climbs (scaled with 3 pull up with arms from ground per 1 climb)
30 box jump overs (16")
30 KB snatch (15 each arm, 18#)
30 KB goblet squat (26#)
30 MB situps (14#)
30 Deadlift (88#)
30 Bar facing burpees
30 DU (90 singles)
2- 15' rope climbs (scaled)

28:26 min

Went light on the KB snatches as my left shoulder is still achy. For DL, it was recommended to go 1/2 max, went a bit beyond that (my max DL is 105# currently, though I can go much heavier as a 1RM now, we just haven't done it for awhile). Overall, felt good!

01-25-13 CrossFit

CrossFit

For time:
21-15-9
Squat clean thruster (50#)
Burpee pull ups (burpee, climb on to box, jumping pull up)

30:06min

Left shoulder was painful on thrusters. Pull ups seemed to stretch it out then it would get angry again. Also exhausted from lack of sleep last night. Ugh.

01-24-13 CrossFit

CrossFit

For time:
1000m row
30 burpees
15 shoulder to overhead (push jerk, 60#)

12:01min.  Burpees only took 4:30 which is good considering earlier this month it took me 9min to do 50 of them. Rowing took 5min and the rest was the jerks.

01-23-13 Running

Running at Banner with Case
Started around 5pm, temp 40F at start, 36F at end of run

approx 2.75miles, 46:28min.

Cold, and my legs were killing me from all the squats. But not too bad for my first outdoor run since May 2012.

01-22-13 CrossFit

CrossFit

For max reps:

2 min good mornings (35)
2 min press (15)
2 min rest
3 min front squat (19)
3 min push press (20)
2 min rest
4 min back squat (30)
4 min press jerk (28)

All 45#

Total:  147

Squats were rough. Could have done more front squats...

01-21-13 CrossFit

CrossFit

30-20-10
MBC (14#)
OHS (25#)
Push ups

26:56min. I hate OHS. Still having issues with my right shoulder coming forward, led by the elbow. Need to work on flexibility, strength and form...

01-18-13 CrossFit

CrossFit

30 MU FT

-or-

JT
21-15-9
HSPU
Ring dip
Push up

-or-

Cindy
20min AMRAP
5 pull up
10 push up
15 squat

I went with Cindy- pull ups with green/purple band, some kipping-

7rds + 2 pull ups.

01-16-13 CrossFit

CrossFit

Hope (sister of Fight Gone Bad)
3 rounds for max score
1 min burpees (10, 8, 8)
1 min power snatch (45#) (4, 5, 5)
1 min box jump (16") (13, 12, 10)
1 min thrusters (45#) (5, 4, 5)
1 min chest to bar pull ups (kipping with green/purple band) (5, 5, 7)

Total: 106

Pretty sore from yesterday, didn't feel like I did as well as I could have. My snatches focused on form though, and I think I improved as far as keeping the bar back towards my body rather than arcing it up and out to get it overhead. Added a slight kip to my banded pull ups, though still need some major work on that to string them together.

01-15-13 CrossFit

CrossFit

10 RFT
1...10 single arm DB squat snatch (each arm) (15#)
10...1 hand release slapping push ups (hand release at top and bottom)
10 KBS (26#)

29:49min. Squats were pathetic- never got below parallel and rarely got anywhere near parallel. Need to work on OHS mobility stuff. Blech.

01-14-13 CrossFit

CrossFit
Indoor Track

Griff
2 RFT
800m run
400m run backwards

21:50min. Had about an 11min mile, so decent for me.

01-11-13 CrossFit

CrossFit

9 RFT
3 HSPU (pike)
6 pull ups (green/purple bands)
12 broad jump (3/4 mat length, 1.5m)

20:54min

01-09-13 CrossFit

CrossFit

6 Rounds for total time
Hold each movement for a total of 30 sec before moving on to the next:
Handstand (feet hooked on barbell in green squat rack)
Squat
V-sit (arms forward for half of them)
Plank (first on on forearms, then on hands)

15:35min

Coming off of being sick... blech.

01-04-13 CrossFit

CrossFit

2 RFT:
10 box jumps (16")
20 jumping lunges
30 DU (90 singles)
10 HSPU (pike position)
20 pull ups (jumping)
30 DB press (12# and 15#- about half of each due to sharing equipment)
10 Toes to bar (swinging tucks)
20 Hollow rounds (knees slightly bent, arms forward)
30 Med ball sit ups (14#)

30:19min. Lots of alterations, but got it done.