Crossfit???

7/30/12 - follow up.

Warmup to my warmup was a 24mi road ride.

Warmup: 3x7 Deadlift @ 80%. 275lb for the first two then bumped it up to 285 for the last set.


Conditioning – 12 min AMRAP – Increase by 2 reps each set. Between each set complete 15 double unders.

• 2 Kettlebell Swings (53lb)
• 2 Burpees

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Finished the full 14 rep round then got in 16 KB swings and 2 Burpees

Accessory – 50 Toes To Bar For Time - 4:10

 

8/2/12:

5-MU
10-HSPU
4-MU
8-HSPU
3-MU
6-HSPU
2-MU
4-HSPU
1-MU
2-HSPU
------------------------------------
9:40

 

8/3/12

2.5mi Run
Snatch Practice @ 115lb
6x500m Interval Sprints (row), 2 min rest periods
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1:41
1:41
1:41
1:43
1:44
1:45

8/4/12

Hang Squat Clean Thruster (Barbell – 95lb)

• ****Only one teammate works at a time. The clock will beep every minute. While teammate one starts on cleans, teammate two must complete 7 burpees in the minute. At the sound of the beep, teammate two will begin the cleans where teammate one left off. Teammate one will then complete 7 burpees. This process is continued until 160 reps have been reached. The burpees do not count towards your score, but the slower you go, the more you will do!

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15:45 to complete all 160 HSCTs (my partner did 81, I did 79)

 

Spartan 300 Rx: 35:39

 

8/6/12:

• Skill – 5 x 5 Superset Strict HSPU/Strict Pull Up – Rest 60 sec between sets.

The best superset that I managed was HSPU on paralletes down to 2x 10lb plates and 35lb pull ups.

• Conditioning – AMRAP 12
  • 8 Push Press (103lb)
  • 12 Bent Over Rows (103lb)
  • 16 Air Squats

6 Full Sets. I got the cleaned the weight up for an additional rep but didn't get the Push Press completed in time.

• Accessory – 3 x 10+ Unbroken Toes To Bar. If you can hit 20 reps, shoot for 3 x 20. 60 sec rest.

My first 2 sets were 22 reps, the 3rd set was 17.

 

8/7/12:

• Strength – 5×5 Back Squat (@225lb)

• Conditioning – 50-40-30-20-10 Reps for time of
  • Double Unders
  • Kettlebell Swings (53lb)

----------------------------------
12:32

• Accessory – 3 x Max Effort Hollow Hold – Rest 60sec

 

Still injured but was able to do part of our WOD today RX. The class had do three things today, a snatch warm up, 4 rounds of squat cleans and then the WOD.
WOD:
3 rounds
500m row
400m run
3 min rest
My time was 16:40 including the rest time, have the best time of the day so far by 30 seconds. Was averaging 1:40 for my row then trying to maintain a hard pace on the run. Fun little WOD but the last round was a rough one.

 

Warm up
dumbbell press 3x10
GHD sit ups 3x10
Dynamic stretching
Work out
4x
Run 400
Push press 15@75 lbs
Air squats 20
Pull ups 10
Time was 17:30. The runs slow me down. ( not a big runner)
Cool Donw
Walk 400
GHD sit up 2x10
Dumbbell press 2x10

Oh and I did it in the bay of the FD with the doors shut. With this heat we are having here the bay is a sauna!

Edit: had the laps at 200 they were 400

 

8/8/12:

Road ride. 21 miles, lots of climbing

8/9/12:

Rest!

8/10/12:

I doubled up on the workout. First one I treated as a warmup, going at about 80%

Run 800m
15 Pistols R
15 Pistols L
25 Situps
12 Pistols R
12 Pistols L
25 Situps
9 Pistols R
9 Pistols L
25 Situps
Run 800m
-------------------------------------
16:00

THEN

• Skill – Power Clean – 5×5 @ 135lb working on touch and go. No reset. Keep weights moderate and move quickly with good technique.

• WOD – 21-15-9 reps for time of
  • Chest To Bar Pull Ups
  • Burpees

-----------------------------------------------------------
5:11

 

Thinking about the main site work out plus something else. Ill post up when i do it.

 

Today
X4
Row 500
Run 400
15 box jumps
15 med ball cleans
15 dips

 

8/15/12:

Working long hours today and tomorrow so I made something up that I could do at work.

3 RFT

7 HSPU
14 L Pistols
14 R Pistols
21 Pushups
--------------------------------
14:06

2nd time repeating it on 8/23 yielded 13:37

 

Love having a crossfit gym at the fire station. Even my days off watching the baby I can burn a short work out. She slept the whole time In her car seat.

Warm up bench press 3x10 nothing crazy.

5 rounds
10 pull ups
10 GHD sit ups
Row 100 meters.

Then
50 air squats
50 double unders.

 

Press: 65%, 75%, 85% of 90% 1RM 5, 5, 5+

3 Power Cleans (110Kg)
1min row (max cal)
1min rest

Workout ends when you make it to 100cal on the rower. Took me 8 rds. I'm recovering from a pretty gnarly cold.

 

8/27/12:

Skill – 15 min to establish a heavy 3-rep overhead squat – 95
Conditioning – Nancy

• Run 400m (it was raining so we did a 400m row)
• 15 Overhead Squats – (65)

-------------------------------------------------
18:49

• Accessory – 3 x 20 Toes To Bar / Supermans

8/28/12:

• Conditioning – 5RFT
  • 50 Double Unders
  • 15 Pull Ups
  • 15 Burpees

------------------------------------
16:20

• Accessory – 120 sec hollow hold

 

I've been doing a lot of running lately.

X3
Run 800m
10 squats @165
30 bicep curls @50

Then
Walk 400m
15 push ups
30 sec plank
15 push ups
30 sec plank

Row 500m in 55 rows or less.
I finished at 50 rows.

 

getting back into working out after taking a while off. I cant afford to go to our local CF gym @$150 a month so I will be doing what I can at the house and a gym down the street from my house (only $10 a month).

Ill keep an eye out in this thread for workout ideas. So keep 'em coming

 

look into getting an ultimate sandbag. Pretty versatile thing to have

 

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You can look at their products here... they are used by several olympic athletes.

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