08-28-13 CrossFit RUK

CrossFit RUK

Strength WOD:
EMOM for 10min:
Even min- Floor press (50#)
Odd min- Ring hold for 30sec

Did 30sec straight on first two ring holds, then accumulated approx 20-30sec over 40-50sec or so on the remaining rounds.

WOD:
For time:
100 DUs
20 Deadlift (80#)
30 OH walking lunges (10#)
40 ring dips (red band)
30 OH walking lunges
20 Deadlift
100 DUs

18:37min
Did approx 15 DU before giving up and doing 3x singles for the remainder of the workout.

08-27-13 CrossFit RUK

CrossFit RUK

Strength WOD
1RM "muscle" snatch (from hang position)
30#, 50#, 55#, 60#

For time:
21-15-9
Snatch (50#)
OHS (20#)
Burpee box jump (16")

23:01min

Did something to my trap/shoulder/neck on Sunday, still pretty painful, but it stretched out fairly well during the WOD and I was able to do more than I anticipated. Many of my box jumps were step ups and I did most of my burpees as step-back and forward. Did my snatches and OHS mostly in groups of 5.
Also- got 7 consecutive DUs during warm up!

08-21-13 CrossFit RUK

CrossFit RUK

Strength WOD:
8rds, 90sec each round

1 power snatch
1 hanging squat snatch
1 OHS

20# x 2, 25# x 2, 30# x 2, 35# x 2

Often did more than one OHS to try and get my form right.

WOD:
For time:
100 DU

30-20-10
Row for calories
OHS (20#)

100 DU

For DU, I counted 2 singles and 1 DU (or good attempt) as 2 DU. Had a couple times where I got two DU in a row. For OHS, I worked on form, and think I did pretty well.

08-20-13 Sprint intervals

Did some sprint intervals on the hotel treadmill. Went for a total of 2.18miles in 30min. No rhyme or reason to the sprints, but did 0.1-0.25mile each time between 6-6.5mph.

08-19-13 CrossFit RUK

CrossFit RUK

Strength WOD:
E2MOM for 12min
16 (8 each leg) box step-ups with bar in front rack position (30# bar first 4 rds, no wt last 2 rds, 18" box)
Max rep strict pull ups (green/red bands)

9, 3, 0, 0, 4, 6 = 22

WOD:
6 RFT
6 dead lifts (80#)
6 KBS (25#)
12 box jumps (18")

11:50min
Did several step ups mixed in with box jumps. Wiped out on my last box jump, scraped my knee, got up and did one more to finish the work out.

08-14-13 CrossFit RUK

CrossFit RUK

AMRAP, scoring lowest round
3 rounds, 4min each with 2min rest between

Push ups (5, 10, 15, 20, etc)
Power clean (60#) (2, 4, 6, 8 etc)

3rds + 5; 3rds + 2; 3rds

-rest 4 min, then-

For time:
100 sit ups
200 DUs (600 singles)

13:03min

Only did one DU, too tired to do any more than that. Really pounded my shins doing sprints during warm up.

08-13-13 Treadmill at hotel

Ran 2 miles in about 27min on hotel treadmill.

08-12-13 CrossFit RUK

CrossFit RUK

6min, max reps

2min snatch (40#)- 16
2min thrusters (40#)- 11
2min clean and jerk (40#)- 12

Total:  39

-then-

3 RFT:
21 wall balls (10#)
21 KBS (25#)
200m run

19:38min

Very blah- the whole workout. Could do more wt on C&J, but had to use same wt throughout and thrusters suck.

08-07-13 CrossFit RUK

CrossFit RUK

Strength WOD:
10min max barbell TGU- alternating every 5 reps
20# bar, 15 reps (5L, 5R, 3L, 2R)

2 RFT, 2min each for max reps:
HSPU (knees on 20" box)
C2B pull ups (jumping off box)
KBS (30#)
HRPU
2min rest

22, 20, 25, 11 / 22, 20, 24, 12 = 156

AND I got 3 consecutive DUs during warm-up!! And several singles and doubles- go me!

08-05-13 CrossFit RUK

Hollow rocks- accumulate 3min.

In about 5min I got 2min10sec and quit as my form was crap.

For max squat cleans:
4 rounds, 5min per round
Run 400m (last round only 200m)
15 box jumps (18")
AMRAP squat clean (50#)

11 (5, 1, 0, 5)

Raining during runs- pavement was a little slick and I was paranoid about slipping on my box jumps as my shoes were still wet. Cut the last run to 200m so I could finish my box jumps and get some squat cleans in.