Temp

1 mile warm up
4 mile tempo (32:22)
1 mile cool down

Zimmerman

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:

11 pull-ups

2 Deadlifts (180#) pounds

10 Handstand push-ups (I used 4 boxes instead)

Completed exactly 8 rounds and had 2 seconds to spare. DL form was horrid in the end.

thrusters, pullups, sprints

am:
3 rounds, rest 3 min between rounds:

40 total reps
-Thrusters (65#) to failure or the bar goes to the ground
-Pull ups the remaining reps until a total of 40 is achieved

The three minutes of rest should help gain a little muscle recovery to maintain intensity during the rounds.

I completed:
23 thrusters /17 pullups 1st round
16 thrusters/ 24 pullups 2nd round
17 thrusters/ 23 pullups final round

pm:
800m warm up jog
4x 1mile repeats @
7:36, 7:31, 7:33, 7:24
800m walk home

not feeling it today. i felt heavy & tired & little things (music, reflector belt) were annoying me

rest day

long run

11 miles, wind & hills

rest day

Clean & Jerks

For time:
30 clean & jerks (75#)
Time: 4:27

tempo run

am:
introducing Lynette to crossfit so we did
5 rounds of:
10 wall balls (20#)
10 box jumps
10 pull-ups
16 min

pm:
1 mile warm up
4 miles @ 8:00 pace
1 mile walk home

yesterday's wall ball hell

yesterday

Wall Ball Hell-
3 rounds of:
20 wall balls (20#)
20 wall ball cleans (20#)
20 OH lunges (20# ball)- only did 25-30 total each round instead of 20 per leg
time: 16 min

4 mile recovery run at 9:50 pace

Sprints, Squats, Jumps, Dips, Thrusters

Sprints:
800m warm-up jog
3x1600 with 2 min walk in between
My Garmin wouldn't start up for me this morning. Suzanne said my first sprint was 7:14 and then we lost track of the last two!

WOD:AMRAP 12 (completed as soon as I walked home after sprints)
6 Front Squat (75#)

3 Ring Dips

6 Box Jumps (20")

3 KB Thruster (35#)

Completed 5 rounds plus squats & dips

Yesterday: 10 miles, 10 min pace or faster
Today: rest day

Front Squat & Tempo

Yesterday:
am:
Front squat 5x5
55,70,80,95,105x1, 100x1, 95x3

pm:
1mile warm up
4 miles @ 8:25 or faster
1 mile cool down

sprints & deltoids

1st:
800m jog to warm up
3x1600 sprints with 2 min rest in between (7:28, 7:32,7:27)
800m walk cool down

15 min rest

2nd:
5 rounds using 35#KB:
20 KBS
20 Sumo high pulls
10 Right arm cleans
10 Left arm cleans
Time: 23 min

rest

Saturday:
9 miles slow
foam roller

Today:
rest day

rest day & muffins

Rest day but I've tried several new recipes lately. Here are two of my new favs:
Turkey Meatloaf Muffins
Good Greens

DL & DU

3 RFT
10 DL @ 145#
50 Double-unders

Time: 10 minutes

Tempo

pm:
1 mile warm up
4 miles @ 8:30 or faster pace
1 mile cool down

Tuesday

am:
Warm-up:
400m Run

20 Pass Thrus

50m Bear Crawl

20 PVC OHS

10 Strict Pullups

10 Burpees

500m Row

WOD: 15 Rounds

5 Push Jerk (95/65)

5 Push Ups

Air Squat

On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.

Total: 228 air squats

pm: 3 miles easy run@ 9:30-10:00 pace

Rahoi & Intervals

Did "Rahoi" this am:

AMRAP 12

12 Box Jumps 20"

6 Thrusters 65

6 Bar-Facing Burpees

Completed 5 rounds plus 5 box jumps

This pm did:
800m warm up
5x800 with 2 min jog in between. First 800 was 3:08 but all the others were 3:30ish with the last one at 5 somethingb/c I was having stomach issuus

Running

Friday: rested
Saturday: 6 miles @ 8:30 pace
Sunday: rested
Riley and I will be running the World Vision Half in 7 weeks so I'll be focusing more on running the next several weeks. Monday sprints, Wed tempo runs & Sat long runs. Hoping to CF Mon, Tues, Thurs as well.

7 Rounds

7 Rounds of anything sucks:
10 burpees
20 KBS (35#)
30 sit-ups
Took me 31 minutes

Bear Complex

Did the bear complex at home today. I don't think I've done this wod since trying to induce labor with Isaac.
5 Rounds of:
7 Bear Complex without dropping at: 45, 50, 55, 60, 65 I felt like I should have gone heavier so I added one more round doing 70#