500m row warm up
10 jumping pull ups
22 push ups scattered throughout workout
WOD:
Power clean 3-3-3-3-3
Front squat 2-2-2-2-2
Squat clean 1-1-1-1-1
50, 55, 60, 65, 70#
35, 55, 75, 85, 85# x1
35, 45,55, 65,75# (off parallettes)
Failed my second attempt at 2 reps 85# FS- I coughed up some mucus and choked on it when I got to the bottom of the squat and couldn't recover. Surprised at my squat clean numbers- I guess the rest of the workout was a good warm up for those. Legs are super sore from wall balls yesterday, but I was happy with how today went.
Wednesday, February 11, 2015
Tuesday, February 10, 2015
02-10-15 CrossFit 150203
5 rds, each for time:
20 chest to bar pullups
30 wall balls, 20#
40 push ups
Rest 3 min between rounds.
Deviated from this a bit. I didn't do any timing at all. Since I'm just getting back into things, I decided to take my time and work through it.
Jumping pull ups: 20, 10, 10, 10, 10
Wall balls, 14#: 15, 10, 10, 5, 5
Push ups: 5, 5, 5, 5, 5
My legs were pretty sore with the wall balls. I also had a harder time maintaining my form on the push ups. Not a bad reintroduction- hopefully I will be able to walk today and do more work tomorrow.
20 chest to bar pullups
30 wall balls, 20#
40 push ups
Rest 3 min between rounds.
Deviated from this a bit. I didn't do any timing at all. Since I'm just getting back into things, I decided to take my time and work through it.
Jumping pull ups: 20, 10, 10, 10, 10
Wall balls, 14#: 15, 10, 10, 5, 5
Push ups: 5, 5, 5, 5, 5
My legs were pretty sore with the wall balls. I also had a harder time maintaining my form on the push ups. Not a bad reintroduction- hopefully I will be able to walk today and do more work tomorrow.
Monday, February 9, 2015
02-09-15 5K row
5K row
27:10.7min
Splits:
5:37.9
5:22.5
5:21.0
5:24.6
5:24.7
Better than my times in February and April of last year. 1:30 worse since my last time in October.
Haven't done a real workout since December, but haven't done any regular work since November. Tried to start back up a couple times but it just didn't happen. Didn't finish the 100 burpee challenge- got to the upper 70s/lower 80s and just couldn't finish it out. I was sick at the beginning of January and with the holidays I had been behind already and I just quit. Got the new puppy a few weeks ago and that has also taken up my time in the mornings.
BUT-
New goals. I'm tracking calories and trying to stay around 1200-1300/day. I've lost about 7 pounds in the last month with just this. I'm going to start a new set of challenges where I change the movement each month so it isn't quite so tedious. February is push ups and I'm adding 2 each day- today will be 18 of them. Planning to start CrossFit workouts back up- it has been ridiculously warm out, so the weather in the garage is not an excuse (and today I rowed inside and it was just too hot). And away we go!!
27:10.7min
Splits:
5:37.9
5:22.5
5:21.0
5:24.6
5:24.7
Better than my times in February and April of last year. 1:30 worse since my last time in October.
Haven't done a real workout since December, but haven't done any regular work since November. Tried to start back up a couple times but it just didn't happen. Didn't finish the 100 burpee challenge- got to the upper 70s/lower 80s and just couldn't finish it out. I was sick at the beginning of January and with the holidays I had been behind already and I just quit. Got the new puppy a few weeks ago and that has also taken up my time in the mornings.
BUT-
New goals. I'm tracking calories and trying to stay around 1200-1300/day. I've lost about 7 pounds in the last month with just this. I'm going to start a new set of challenges where I change the movement each month so it isn't quite so tedious. February is push ups and I'm adding 2 each day- today will be 18 of them. Planning to start CrossFit workouts back up- it has been ridiculously warm out, so the weather in the garage is not an excuse (and today I rowed inside and it was just too hot). And away we go!!
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