Tuesday, November 22, 2011

Eeek I keep forgetting to post...
Today:
3 min plank
FS 5-3-3-1-1-1...finished at 100#
WOD:
30FS (65#)
10 Hand Stand Holds
1000m row
20FS
5 HSH
500m row
10FS
1 HSH
250m row
Hips and knees killing me during FS...very frustrating!

Monday:
clean & jerks and running

Sunday:
6.5m run
hike

Thursday, November 17, 2011

Wednesday:
WarmUp:

400m Run

15 Pullups

250m Row

Hip Mobility

MOD:

Deadlift

3-3-1-1-1 to Max Effort (75, 105, 135, 165, 190)

WOD: AMRAP 15

15 Dbl Unders

10 BW DL

5 Box Jumps (24/20)

Finished 4 rounds plus DU plus 4 DL



Tuesday:
3 mile run followed by
Power Clean

3-3-3-1-1-1 (45, 65, 75, 85, 95, 105 (f) (x3)

WOD:

400m Run

21 Power Clean (105/75)

800m Run

15 Power Clean (105/75)

800m Run

9 Power Clean (105/75)

400m Run

Monday, November 14, 2011

Wall Balls Suck

Today:
wall balls (20#) and kbs (35#) 20, 1 then 19,2 then 18, 3 etc
Totally sucked!

Sunday: 6 mile run @ 8:40 pace

Saturday: rest

Friday: rest

Thursday: 4ish mile run in the dark on my own w/0 GPS...felt fantastic!

Tuesday, November 8, 2011

More Wods

Today:
1 mile run
100 situps
100 back ext
100 pushups (some on knees)
100 pullups (all jumping)
150 walking lunges
150 air squats
1 mile run
Took me an hour. Could hardly lift my hands to wash my hair!

Monday:
4.5 mile run

Sunday night:
Bergener Warmup

1 Mile Row/Run Athletes Choice

Dynamic Hip/Shoulder Warmup

MOD: Front Squat

3-3-3-1-1-1...45,55,65,75,80,85

WOD:

400m Run

20 Front Squats (95/65)

20 Dbl Unders

20 Thrusters (95/65)

20 Pushups

20 Snatch (95/65)...I used 55#

20 Pullups

400m Run

Saturday:

4 mile run uphill

Friday, November 4, 2011

Back at It

Finished my marathon on Sunday, so ready to get back into CF!!! I'll be following crossfitsolafde as much as possible
Wednesday:

Dynamic Warmup/Lateral and Plyo Work
MOD: Deadlift: 10 mins to work up to a 1 Rep Max on DL...Got to 185
WOD: 4 RFT
24 DL (135/95)
14 Box Jumps

400m Run

7 Calorie Row

Took me Approx 30 minutes

Thursday:

Dynamic Warmup

Shoulder Mobility

1 mile Row

MOD: Push Jerk

Review Tech/Form

3-3-3

WOD:

3 mins: Max Reps Hang Power Clean (135/95)...Got to 10

2 mins to Rest

7 mins: 1 Push Jerk(95/65) , 1 Pullup. 2, 2. 3,3. Continue until Failure or until 7 mins is Up. Only a Full Round will Count to Total Number....Completed 8 rounds

1 min to Rest

3 mins: Max Reps Goblet Squat (50/35)...35 squats

Friday:

am: ran to Lusk Reservoir and back w/o Garmin...guessing 3-3.5 miles

Going to attempt today's WOD in a few