CrossFit
13min AMRAP
1, 2, 3, 4...
Bar MU (sub 1 C2B PU and 1 K2E)
Strict HSPU
7 rds + 2 jumping PU
My hands were killing me, so I couldn't hang from the bar to attempt mod K2E. I subbed 2 jumping pull ups, trying to work the negative as much as possible for each bar MU. HSPU were done with feet up on 16" box.
Friday, April 12, 2013
Thursday, April 11, 2013
04-11-13 CrossFit
CrossFit
4 RFT:
8 horz ring rows (feet on ground in front of rings)
15 T2B (curled up knees)
7 rounds of bear complex (45#)
25:26min
45# was a good wt for the bear complex- shoulder only hurt on that during the last round. Ring rows stressed my shoulder a bit as did hanging from the bar. I also ripped my hands on the 3rd round of T2B.
4 RFT:
8 horz ring rows (feet on ground in front of rings)
15 T2B (curled up knees)
7 rounds of bear complex (45#)
25:26min
45# was a good wt for the bear complex- shoulder only hurt on that during the last round. Ring rows stressed my shoulder a bit as did hanging from the bar. I also ripped my hands on the 3rd round of T2B.
Wednesday, April 10, 2013
04-10-13 CrossFit Memorial Hill
CrossFit Memorial Hill
Warm up- work on weaknesses:
3 rds:
8 OHS 15#
8 ring row
10 wall ball 14#
Snatch practice:
Due to shoulder pain, I did 3-5 rep sets of light weights:
15#, 25#, 35#, 40#, 45#, 50#
For time:
200 DU (600 singles)
40 KBS 10kg
20 burpees
10:21min.
Did light weight KBS- the rx wt was 25kg and coach recommended wt that was difficult to complete an unbroken set of 10. I did 20-10-10 on KBS, 10-5-5 on burpees.
Warm up- work on weaknesses:
3 rds:
8 OHS 15#
8 ring row
10 wall ball 14#
Snatch practice:
Due to shoulder pain, I did 3-5 rep sets of light weights:
15#, 25#, 35#, 40#, 45#, 50#
For time:
200 DU (600 singles)
40 KBS 10kg
20 burpees
10:21min.
Did light weight KBS- the rx wt was 25kg and coach recommended wt that was difficult to complete an unbroken set of 10. I did 20-10-10 on KBS, 10-5-5 on burpees.
Thursday, April 4, 2013
04-04-13 CrossFit
CrossFit
For time:
10 Press (35#)
15 OHS (35#)
20 Push press (35#)
25 Front squat (55#)
30 Press jerk (35#)
35 Back squat (55# out of squat rack)
17:05min
All of the OH work really hurt my shoulder. By the end, I could not get the 55# over my head into the back squat hold, so I used the squat rack. The final open workout will have 65# thrusters and I think I'm going to skip it- not worth hurting my shoulder worse. Kinda sucks, but not worth it in the long run.
For time:
10 Press (35#)
15 OHS (35#)
20 Push press (35#)
25 Front squat (55#)
30 Press jerk (35#)
35 Back squat (55# out of squat rack)
17:05min
All of the OH work really hurt my shoulder. By the end, I could not get the 55# over my head into the back squat hold, so I used the squat rack. The final open workout will have 65# thrusters and I think I'm going to skip it- not worth hurting my shoulder worse. Kinda sucks, but not worth it in the long run.
Tuesday, April 2, 2013
04-02-13 CrossFit
CrossFit
For time:
2000m row
50 pistols (alternating legs) (used ring for support)
30 hanging power cleans (55#, rx was 135#)
20:37min. Row took just over 10min. Power cleans went pretty quickly since I did such a light weight. Even going up to 65# aggravated my left shoulder though. Gonna have to stick with lighter weights for a bit I think.
For time:
2000m row
50 pistols (alternating legs) (used ring for support)
30 hanging power cleans (55#, rx was 135#)
20:37min. Row took just over 10min. Power cleans went pretty quickly since I did such a light weight. Even going up to 65# aggravated my left shoulder though. Gonna have to stick with lighter weights for a bit I think.
Monday, April 1, 2013
04-01-13 CrossFit
CrossFit
Open 11.1 workout
10 min AMRAP
30 DU (90 singles)
15 power snatch (55#)
2 rds + 90 singles + 12 PS
Open 11.1 workout
10 min AMRAP
30 DU (90 singles)
15 power snatch (55#)
2 rds + 90 singles + 12 PS
03-30-13 CrossFit Open
CrossFit Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
2 reps.
I worked my way up to the 95# C&J and got one during warm up. Was only able to complete 2 reps during the workout despite cleaning the weight multiple times. Tried for a T2B following time expiring and got fairly close, but didn't quite get the toes to the bar.
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
2 reps.
I worked my way up to the 95# C&J and got one during warm up. Was only able to complete 2 reps during the workout despite cleaning the weight multiple times. Tried for a T2B following time expiring and got fairly close, but didn't quite get the toes to the bar.
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