Well was waiting for a little while and then decided to turn off the computer and just wait for the first Crossfit Sectional WOD tomorrow morning. Anyways on to the workouts from the last two days.
Monday WOD:
Back Squat
185#x10
200#x9
215#x as many as possible with 8 minimum.
results:
done, done, 25 reps at 215# ass to ankles.
Tuesday WOD
A.)Power Clean
62kgx10, 66kgx9, 70kgx as many reps as possible touch and go, 2:00 rest
B.)Power Snatch
start at 60kg and go up until miss twice at weight, :90 rest
C.)30# wallballs 3x15, 2:00 minute rest
D.)Push Press 3x3 try for new max.
results:
A.)done, done, 18 reps
B.) 82kg
C.) done
D.) 185,205,215*new PR
Have not done the Push Press in a while so went ahead and did it today. Waiting for tomrrow.
Train Hard and Chase Lions.
Tuesday, March 15, 2011
Friday, March 11, 2011
Games WOD with a twist
So came in today and did the CFC workout. Had some deadlifts and burpees and a 800m run. I despise running so that part sucked but other parts were fine.
CFC WOD:
800m run
then
5 rounds
5 deadlifts 275#
10 burpees over the bar
results:
10:34
Nuff said the run sucked but the actual WOD was fun.
Train Hard and Chase Lions.
CFC WOD:
800m run
then
5 rounds
5 deadlifts 275#
10 burpees over the bar
results:
10:34
Nuff said the run sucked but the actual WOD was fun.
Train Hard and Chase Lions.
A few days off
Well took a few days off of training to heal up a little. Now back to the fun stuff.
CFC WOD:
A.) WHITTMAN
7 rounds for time:
15 KB swings 1.5 pood
15 Power Cleans 95#
15 Box Jumps 24in box
rest until top of minute then go on to part B.
B.)
5 HSPU on the minute every minute for 8 minutes
results:
A.)15:02
B.)done
Train Hard and Chase Lions.
CFC WOD:
A.) WHITTMAN
7 rounds for time:
15 KB swings 1.5 pood
15 Power Cleans 95#
15 Box Jumps 24in box
rest until top of minute then go on to part B.
B.)
5 HSPU on the minute every minute for 8 minutes
results:
A.)15:02
B.)done
Train Hard and Chase Lions.
Monday, March 7, 2011
OLYing it up with Gina then fun with a Dumb Bear
Well got into Crossfit Charlotte at around 12 today bright eyed and ready for the workout today. Finally getting in some extra Olympic Lifting again. Gina decided she would tag along on the workout too so off we went at noon for over an hour. After that I stayed around til 3 and did the CFC workout of the dumbbell bear type workout. Here ya go:
OLY:
A.) work up a heavy single in the jerk (split or push)
B.) Hang Squat Snatch 7x2
C.) work up to a heavy single on the deadlift(clean grip then regular deadlift)
CFC WOD:
5 rounds not for time:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
5 DB Front Squat
in between rounds 1-2,2-3,3-4 complete 20 seconds of box jumps with emphasis on the feet being on ground for the least amount of time. dont worry about full extension just worry about getting feet off the ground and on the box as fast as possible.
results:
Oly:
A.) 117 kilo
B.) 60kg, 60kg, 65kg, 70kg, 60kg, 60kg, 60kg
C.) 190kg
CFC:
worked up to 70# DB (missed 75#)
BJs: 23,23,24
Felt great today with all the lifting. Could have hit the 75# DBs but didnt tap or wrap wrist and the previous OLY session wore them out. If I just would have made it to the squat it would have been clear sailing. Well off to tomorrow's WOD. Lesson learned.
Train Hard and Chase Lions.
OLY:
A.) work up a heavy single in the jerk (split or push)
B.) Hang Squat Snatch 7x2
C.) work up to a heavy single on the deadlift(clean grip then regular deadlift)
CFC WOD:
5 rounds not for time:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
5 DB Front Squat
in between rounds 1-2,2-3,3-4 complete 20 seconds of box jumps with emphasis on the feet being on ground for the least amount of time. dont worry about full extension just worry about getting feet off the ground and on the box as fast as possible.
results:
Oly:
A.) 117 kilo
B.) 60kg, 60kg, 65kg, 70kg, 60kg, 60kg, 60kg
C.) 190kg
CFC:
worked up to 70# DB (missed 75#)
BJs: 23,23,24
Felt great today with all the lifting. Could have hit the 75# DBs but didnt tap or wrap wrist and the previous OLY session wore them out. If I just would have made it to the squat it would have been clear sailing. Well off to tomorrow's WOD. Lesson learned.
Train Hard and Chase Lions.
Saturday, March 5, 2011
Saturday Team Day
Went in today not expecting to do the team workout, but Denton and Jay needed another player to try to win. So saddled into the rower and started with them going hard after the workout. Wallballs and box jumps hurt but the rower was pretty good.
CFC WOD:
3 Member Team WOD: Bring a friend or two!
Row for calories
Box jump, 20″
Wallballs, 20/12 @ 10′ target
Rest station (10 abmat sit-ups)
1 minute on with 15 seconds rest to set up and transition.
results:
Between the 3 of us we got a total of 1274 coming in first with second group 40+ reps behind us.
Averaged around
25-30 calories
35-42 box jumps
26-31 wallballs
Train Hard and Chase Lions.
CFC WOD:
3 Member Team WOD: Bring a friend or two!
Row for calories
Box jump, 20″
Wallballs, 20/12 @ 10′ target
Rest station (10 abmat sit-ups)
1 minute on with 15 seconds rest to set up and transition.
results:
Between the 3 of us we got a total of 1274 coming in first with second group 40+ reps behind us.
Averaged around
25-30 calories
35-42 box jumps
26-31 wallballs
Train Hard and Chase Lions.
Thursday, March 3, 2011
The day before rest day March 3rd!
WOW! this was nuts to say the least! double unders went very smoothly after round 9 so had extra time to get more reps in consistently. did most of the double unders in under 15 seconds. stopped swinging around 55 seconds to transition over to jumprope except for the first two rounds. Was tough but got through it.
CFC WOD:
for time:
accumulate 200 Kettlebell Swings (1.5 pood)
at the top of the minute complete 20 Double Unders.
results:
12:39
round 1- 30 swings
round 2- 20 swings
round 3,4,5,6- 15 swings
round 7- 10 swings
round 8,9- 15 swings
round 10- 14 swings
round 11,12,13- 12 swings
Train Hard and Chase Lions.
CFC WOD:
for time:
accumulate 200 Kettlebell Swings (1.5 pood)
at the top of the minute complete 20 Double Unders.
results:
12:39
round 1- 30 swings
round 2- 20 swings
round 3,4,5,6- 15 swings
round 7- 10 swings
round 8,9- 15 swings
round 10- 14 swings
round 11,12,13- 12 swings
Train Hard and Chase Lions.
March 2nd!
Happy Birthday to my cousin Erica!
CFC WOD:
amrap in 20 minutes:
250 meter Row
21 GHD situps
7 one arm 70# DB split jerks, right arm
7 one arm 70# DB split jerks, left arm
results:
6 full rounds plus row completed.
Train Hard and Chase Lions.
CFC WOD:
amrap in 20 minutes:
250 meter Row
21 GHD situps
7 one arm 70# DB split jerks, right arm
7 one arm 70# DB split jerks, left arm
results:
6 full rounds plus row completed.
Train Hard and Chase Lions.
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