Feeling good

Felt great during the workout this morning. Great start to the week.

WOD (5 rounds / with partner):

• 250m row
• 6 dead lifts (225 lbs)
• 30 double unders
• 6 handstand pushups

The time for my partner and I was 23:10. Partner 1 starts with the row, the other on the double unders. Partners don't switch places until partner one finishes the dead lifts AND partner two finishes the handstand push ups.

Friday Night FTW

Srsly.

WOD (4 rounds):

• 1 minute row for calories
• 1 minute double pushup burpees
• 1 minute double unders
• 1 minute rope climbs
• rest 6 mins

This was a tough workout. I loved it.

data

Numbers:

Round 1: 21, 10, 51, 3

Round 2: 18, 9, 40, 2

Round 3: 17, 9, 36, 1

Round 4: 18, 9, 31, 2

Total: 277

Back squats

WOD: 3 sets of 5 back squats (260 lbs)

WOD 2 (5 rounds):

• 3 dead hang pull ups
• 5 push ups
• 200m run

My time was just over 6 minutes.

Snatch work

The point of the workout today was to get some weight overhead and focus on keeping the core tight.

WOD (6 rounds; add weight each round):

• 3 push press with snatch grip - hold for 10 seconds overhead
• 1 power snatch
• 1 hanging snatch
• 1 snatch

Monday 6am

Back to 6am again. I'm going to miss 7pm workouts.

WOD(5 rounds):

• 5 hanging power cleans (115 lbs)
• 25 squats
• 7 assisted muscle ups
• 200m run

My time was just over 16 minutes.

Legit

The workout today was legit.

WOD:

• row 30 seconds; rest 30 seconds (3x)
• 21 back squats (body weight / 175lbs)
• 9 burpee clean wall balls (20 lbs)
• row 30 seconds; rest 30 seconds (4x)
• 15 back squats (body weight / 175lbs)
• 15 burpee pull ups
• row 30 seconds; rest 30 seconds (5x)
• 9 back squats (body weight / 175lbs)
• 21 burpee box jumps

Running

WOD:

• run 800m (70% effort)
• rest 3 minutes
• run 800m (95-100% effort)
• rest 3 minutes
• run 800m (95-100% effort)

My times: 3:46, 3:06, 3:10.

Random: Do 4 rope climbs.

Dead lift

7pm classes have the option of doing strength training instead of or in addition to the regular WOD. I opted for dead lifts tonight.

WOD: 3 sets of 5 dead lifts (267 lbs)

I've been stuck at around 250 lbs for a while, so it felt pretty good to jump up 17 lbs. The last two reps or so were pretty challenging. I'll probably stick with the same weight the next time I dead lift.

Technique

WOD:

• 3 sets of 5 presses
• 10 knees-to-elbows
• 30 double unders
• 3 sets of 5 push presses
• 10 knees-to-elbows
• 30 double unders
• 3 sets of 5 jerks
• 10 knees-to-elbows
• 30 double unders

The focus of this workout is on technique. Do lighter than normal weight. Pay attention to form and speed.

Monday

Took my 14 year old son with me to CrossFit this morning. It was fun working out with him and even more fun leaving him in the dust!

WOD (5 rounds):

• 400m run
• 15 kbs (24 kg)
• 9 cleans (115 lbs)

My time was 28:28.

Friday night

WOD:
2 rounds:

• 800m run
• 20 handstand push ups

Then 2 rounds of:

• 20 thrusters (95 lbs)
• 20 L-pull ups

My time was just over 24 minutes.

Farmer Carry

WOD (5 rounds):

• farmer carry (60 lb dumbbells)
• 7  dumbbell pushups
• 400m run
• farmer carry back to the gym
• 1 rope climb (1, 3, 5 rounds)
• 10 dead hang pull ups (2, 4 rounds)
• 7 dips

My time was 22:19.

Lifting

WOD:

Deadlift:

• 5 reps (135 lbs)
• 5 reps (185 lbs)
• 5 reps (225 lbs)
• 3 reps (265 lbs)
• 3 reps (265 lbs)
• 3 reps (265 lbs)

Press:

• 5 reps (65 lbs)
• 5 reps (95 lbs)
• 5 reps (115 lbs)
• 3 reps (125 lbs)
• 3 reps (125 lbs)
• 3 reps (125 lbs)

7pm

Worked out at 7pm instead of the usual 6am today. I like the later workout times. My body has already been moving and everything takes a lot less time to get warmed up.

WOD (3 rounds):

• 500m row
• 12 front squats (115 lbs)
• 21 box jumps

Getting it done on a Saturday morning

WOD (5 rounds):

• 5 dead lifts (205 lbs)
• 400m run
• 10 chest-to-bar pull ups
• 15 box jumps
• 20 kettle bell swings
• rest 45 seconds

Chest to bar pull ups

It's Friday

WOD (6 rounds):

• 200m row
• 7 back squats (body weight/175 lbs)
• 7 ring rows

My time was 16:00

Power Snatching

WOD:

• 10 power snatches (95/65)
• 200m run
• 5 handstand pushups
• 10 pistols (5 each leg)
• 15 pullups
• 400m run
• 10 power snatches
• 400m
• 5 handstand pushups
• 10 pistols
• 15 pullups
• 200m
• 10 power snatches

My time was 14:14.

Back to 6am

During the holiday break I was coming in to the gym at 10am. It's much better than 6am, but now the kids are back in school and I'm back to work. Today was my first 6am workout in over two weeks. Ugh.

WOD (obstacle course):

• 1 row of box jumps (8 boxes)
• 1 rope climb
• 50m overhead carry (45 lbs)
• agility ladder
• 5 cartwheels
• 200m run
• 5 knees-to-elbows

Do as many rounds as you can in 20 minutes. I wasn't feeling this morning. I got 5 rounds.

Overhead Squats, push ups, lateral jumps

WOD:

• 5 overhead squats (115 lbs)
• 7 push ups on the bar
• 9 lateral jumps over the bar

Do as many rounds as you can in 5 minutes. Rest 3 minutes and do it again (for a total of 3 times).

My rounds: 4, 4, 3 2/3