Warm up:
500 m row, samson stretch, 10 OHS, 15 abmat sit ups, 10 back extensions, 10 pull ups (blue/black), 5 ring dips (red/green knee)
WOD:
Hanging power clean
5-5-5-5-5
35#, 45#, 55# (4), 50#, 55#
Did the work out late in the day. Couldn't get under the 55# the first time around, but managed on the last go. Shoulder need a lot of work.
Saturday, August 9, 2014
08-08-14 5K Row
5K Row:
Splits: 5:10.4, 5:06.3, 5:03.0, 5:01.1, 4:58.0
The fact that my splits got so much better probably means I should do some sort of warm up before I do the 5K, instead of using the first part of the row to warm up on. Pretty happy that I beat my fastest time to date by 10 seconds. Getting ever closer to a sub-25min time!
25:18.9 min, damper setting 4.502-04-14 5K row28:04.4 min, Damper setting 404-14-14 5K row27:31.9 min, Damper setting 4.505-13-14 5K row26:19.4 min, Damper setting 4.5265 cal06-09-14 5K row25:38.2 min, Damper setting 4.507-15-14 5K row26:01.9 min, damper setting 4.5267 cal
Splits: 5:10.4, 5:06.3, 5:03.0, 5:01.1, 4:58.0
The fact that my splits got so much better probably means I should do some sort of warm up before I do the 5K, instead of using the first part of the row to warm up on. Pretty happy that I beat my fastest time to date by 10 seconds. Getting ever closer to a sub-25min time!
Friday, August 8, 2014
08-07-14 CrossFit
Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, 10 pullups blue/black, 10 ring dips blue
WOD:
Double Grace
60 clean and jerk 95# (50#)
9:54min
Very happy to be done in under 10 min. Did a set of 10, followed by sets of 5 until the last 10 where I did 3-3-4. Tried to minimize my rest, but probably could have paced it better. Had the first half done between 4-5min, so overall did OK. Took a rest day yesterday due to tweaking my knee at work and couldn't do most of the midline march workout.
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, 10 pullups blue/black, 10 ring dips blue
WOD:
Double Grace
60 clean and jerk 95# (50#)
9:54min
Very happy to be done in under 10 min. Did a set of 10, followed by sets of 5 until the last 10 where I did 3-3-4. Tried to minimize my rest, but probably could have paced it better. Had the first half done between 4-5min, so overall did OK. Took a rest day yesterday due to tweaking my knee at work and couldn't do most of the midline march workout.
08-05-14 CrossFit
Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, pullups to determine what bands to use for WOD
WOD:
21-15-9 Complex
8 Deadlift 155# (55#)
7 Clean 155# (55#)
6 Snatch 155# (55#)
8 Pullups (Black/green bands)
7 Chest-to-bar (Pullups black/blue bands)
6 Bar MU (Pullups black/red bands)
6 Deadlift
5 Clean
4 Snatch
6 Pullups
5 Chest-to-bar
4 Bar MU
4 Deadlift
3 Clean
2 Snatch
4 Pullups
3 Chest-to-bar
2 Bar MU
12:55min
Barbell work was good- weight was determined by the snatch. Bar work used increasingly difficult bands with regular pullups rather than subbing chest-to-bar and bar MU with anything else. Not too bad.
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, pullups to determine what bands to use for WOD
WOD:
21-15-9 Complex
8 Deadlift 155# (55#)
7 Clean 155# (55#)
6 Snatch 155# (55#)
8 Pullups (Black/green bands)
7 Chest-to-bar (Pullups black/blue bands)
6 Bar MU (Pullups black/red bands)
6 Deadlift
5 Clean
4 Snatch
6 Pullups
5 Chest-to-bar
4 Bar MU
4 Deadlift
3 Clean
2 Snatch
4 Pullups
3 Chest-to-bar
2 Bar MU
12:55min
Barbell work was good- weight was determined by the snatch. Bar work used increasingly difficult bands with regular pullups rather than subbing chest-to-bar and bar MU with anything else. Not too bad.
Monday, August 4, 2014
08-04-14 CrossFit
Warm up:
None really, couple jump ropes
WOD:
Triple 3
3000m row (1000m row)
300 DU (100 DU= 300 singles)
3 mi run (1 mi run)
20:30min
Got the row and jump rope done in less than 10 min, so the run took around 11 min. Was probably just closer to the 1500m mark than a full mile, still a much better pace than I thought I could do since I avoid running so much. Wish I could get my DUs better so I could intersperse some rather than just doing singles.
None really, couple jump ropes
WOD:
Triple 3
3000m row (1000m row)
300 DU (100 DU= 300 singles)
3 mi run (1 mi run)
20:30min
Got the row and jump rope done in less than 10 min, so the run took around 11 min. Was probably just closer to the 1500m mark than a full mile, still a much better pace than I thought I could do since I avoid running so much. Wish I could get my DUs better so I could intersperse some rather than just doing singles.
08-02-14 CrossFit
Warm up:
500m row, 2 rds: Samson stretch, 10 OHS (7.5#, 10#), 15 abmat sit ups, 10 back extensions, 10 pullups (blue/black), 10 ring dips (blue)
WOD:
OHS
1-1-1-1-1-1-1
10#, 12.5#, 15#, 20#, 25#, 35#, failed attempt 40#, 35#
Still can't do much weight in the OHS and my form seemed to be pretty bad. Right arm kept failing.
Did a pull up with just the black band- kinda surprised I was able to.
500m row, 2 rds: Samson stretch, 10 OHS (7.5#, 10#), 15 abmat sit ups, 10 back extensions, 10 pullups (blue/black), 10 ring dips (blue)
WOD:
OHS
1-1-1-1-1-1-1
10#, 12.5#, 15#, 20#, 25#, 35#, failed attempt 40#, 35#
Still can't do much weight in the OHS and my form seemed to be pretty bad. Right arm kept failing.
Did a pull up with just the black band- kinda surprised I was able to.
Friday, August 1, 2014
08-01-14 CrossFit
Warm up:
500m row, some deadlifts and 5 wall balls
WOD:
5 RFT:
10 deadlift (105#)
20 wall ball (14#, 7.5ft)
18:13min
Did the entire workout in sets of 5. Had some pain in my right knee throughout, not sure what that was about. Deadlifts felt pretty good at that weight.
Had 2 days of rest inadvertently- I was so tired from working 16hrs that I slept until noon and yesterday I had to be at work a bit early for the weekly meeting. Slept a bit late today as well- I really need to get outside earlier to avoid some of the heat and to get a better warm up in. I think if I keep doing these short crappy warm ups I'm going to hurt myself.
500m row, some deadlifts and 5 wall balls
WOD:
5 RFT:
10 deadlift (105#)
20 wall ball (14#, 7.5ft)
18:13min
Did the entire workout in sets of 5. Had some pain in my right knee throughout, not sure what that was about. Deadlifts felt pretty good at that weight.
Had 2 days of rest inadvertently- I was so tired from working 16hrs that I slept until noon and yesterday I had to be at work a bit early for the weekly meeting. Slept a bit late today as well- I really need to get outside earlier to avoid some of the heat and to get a better warm up in. I think if I keep doing these short crappy warm ups I'm going to hurt myself.
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