AMRAP 10
Heavy Scaled Cindy
3-6-9
pullups/pushups/squats with a 20lb vest
8 rounds
Tuesday, September 27, 2011
Sunday, September 25, 2011
5k at training pace
Slow 5k
31:07. Excellent time for the tempo pace. Crappy time for actually running it...
31:07. Excellent time for the tempo pace. Crappy time for actually running it...
Saturday, September 24, 2011
Weights day...
Just some weights:
3x3
Squats: 105/125/145
Deads: 105/125/145
Weighted dips 3x3: 30/40/50(f2)
3x3
Squats: 105/125/145
Deads: 105/125/145
Weighted dips 3x3: 30/40/50(f2)
Tuesday, September 20, 2011
200 meter runs....ow
10x200m 90 second rest
41.3/47.6/41.7/43.0/42.5/44.6/45.2/45.4/44.9/44.2
That was mostly unpleasant.
Was an out and back so the turn around cost me a little time, but not enough to cry about.
41.3/47.6/41.7/43.0/42.5/44.6/45.2/45.4/44.9/44.2
That was mostly unpleasant.
Was an out and back so the turn around cost me a little time, but not enough to cry about.
Monday, September 19, 2011
Helen..viking Helen, and it was pathetic...
Viking Helen,
weak...
14:14
3rft
500m row
21 swings (35lb)
12 pullups weak...
weak...
14:14
3rft
500m row
21 swings (35lb)
12 pullups weak...
Sunday, September 18, 2011
Saturday, September 17, 2011
Squats, deads, heavy dips...
No FGB for me today either....
Squats, 3x3 100/120/140
Deadlifts 3x3 100/120/140
Weighted Dips 3x3 25/35/45
TP
Squats, 3x3 100/120/140
Deadlifts 3x3 100/120/140
Weighted Dips 3x3 25/35/45
TP
Monday, September 12, 2011
Push Press and some other junk...
PM WOD
DE Push Press, I picked 7x2 95lb every 60 seconds
Then wait a few minutes and
3-5-7-9-7-5-3
HSPU (db shoulder press)
TTB
Ring Dips (Dips)
Power Snatch 135 (75lbs)
20:14...
I don't think this is a 20:14 wod....I think I couldn't remember if I did one of the rounds...and it was the 9 rounds so I did another round of 9...I'm really hoping that my issue was that I added 9 extra reps of everything..Oh, bar staring...did some of that...
DE Push Press, I picked 7x2 95lb every 60 seconds
Then wait a few minutes and
3-5-7-9-7-5-3
HSPU (db shoulder press)
TTB
Ring Dips (Dips)
Power Snatch 135 (75lbs)
20:14...
I don't think this is a 20:14 wod....I think I couldn't remember if I did one of the rounds...and it was the 9 rounds so I did another round of 9...I'm really hoping that my issue was that I added 9 extra reps of everything..Oh, bar staring...did some of that...
More running! 200m x 10
10x200 meters on the dreadmill…2:00 rest between rounds.
46.1/57.5/46.6/46.7/47.9
48.1/46.2/48.1/48.0/43.3
That 57? No idea…some sort of operator error….clock…dreadmill…attitude…
That 43? Amazing what can happen when you crank that dreadmill up to sub 6 miles…
Still, ain’t like real running.
I think I need to jack it up to at least sub 6:15 every time….
46.1/57.5/46.6/46.7/47.9
48.1/46.2/48.1/48.0/43.3
That 57? No idea…some sort of operator error….clock…dreadmill…attitude…
That 43? Amazing what can happen when you crank that dreadmill up to sub 6 miles…
Still, ain’t like real running.
I think I need to jack it up to at least sub 6:15 every time….
Sunday, September 11, 2011
5k dumbassery
Went to run a 5k and due to my failure to understand how some running map software worked...plotted what I thought was an out and back 5k. After running for what seemed to be a huge amount of time, I checked my clock...
At halfway I was 27 minutes....turns out I had inadvertently doubled the distance...I was half way to a 10k...not 5k.. so I just called it a day and ran/walked the rest of a shorter way home...
Doh...
At halfway I was 27 minutes....turns out I had inadvertently doubled the distance...I was half way to a 10k...not 5k.. so I just called it a day and ran/walked the rest of a shorter way home...
Doh...
Saturday, September 10, 2011
Rope and snatch...
CFE
Good Mornings 3x5 75/85/105
WOD:
4x rope climbs (4x15' sled pulls, 90lbs + tire, = 105lbs of no slide) With my Lincoln B rope..
+ 100 kb snatches @ 24lb.
6:35
Wasn't sure about the kb snatches. Rx'd was 1.5 pood/1.0 pood.
Good Mornings 3x5 75/85/105
WOD:
4x rope climbs (4x15' sled pulls, 90lbs + tire, = 105lbs of no slide) With my Lincoln B rope..
+ 100 kb snatches @ 24lb.
6:35
Wasn't sure about the kb snatches. Rx'd was 1.5 pood/1.0 pood.
Friday, September 9, 2011
Thursday, September 8, 2011
Gonna do several at once...
Tuesday = workout at work
4 x 200 meters on treadmill before I ran out of time..
1:00- 0:50...
One reason I hate treadmills, that's nearly a 2:00 400m..and well, this Homey don't Play that...
Wed: 12 min amrap;
5 ctb pullups
3x thruster @ 95 (rx is 135)
25 du
4 rounds in 12:20.. I hate DU.
BTW, I'm going to create a wod that's all ctb pullups, wallballs, and du and call it "No Rep"...
Today:
Wod 1: 3x 800m 3:38/3:28/3:14 (again, had to get back to work too soon, should have done 2 more).
Wod 2 3x5 Deadlift 95/115/135 Most I've deaded in months. Back felt fine. 5lbs a week till we get back.
30 KB swings 1.5 pood.
4 x 200 meters on treadmill before I ran out of time..
1:00- 0:50...
One reason I hate treadmills, that's nearly a 2:00 400m..and well, this Homey don't Play that...
Wed: 12 min amrap;
5 ctb pullups
3x thruster @ 95 (rx is 135)
25 du
4 rounds in 12:20.. I hate DU.
BTW, I'm going to create a wod that's all ctb pullups, wallballs, and du and call it "No Rep"...
Today:
Wod 1: 3x 800m 3:38/3:28/3:14 (again, had to get back to work too soon, should have done 2 more).
Wod 2 3x5 Deadlift 95/115/135 Most I've deaded in months. Back felt fine. 5lbs a week till we get back.
30 KB swings 1.5 pood.
Monday, September 5, 2011
Squats/CFE wod
Squats:
3x3
95/115/135
CFE WOD
3 rft, 120 seconds rest between sets
15 ghd
15 glute ham raises
50 meter sled drag... (90lbs, dropped to 75 since my sled don't slide...tire it is)
Mis-read it and did back xtn..don't ask...and sled drag rather than sled pull...so less posterior than I should have...
anyway
44/36/35
33/31/35
42/45/50
22:05 total with rests.
Lawyer boy better practice his reading comprehension...
3x3
95/115/135
CFE WOD
3 rft, 120 seconds rest between sets
15 ghd
15 glute ham raises
50 meter sled drag... (90lbs, dropped to 75 since my sled don't slide...tire it is)
Mis-read it and did back xtn..don't ask...and sled drag rather than sled pull...so less posterior than I should have...
anyway
44/36/35
33/31/35
42/45/50
22:05 total with rests.
Lawyer boy better practice his reading comprehension...
Saturday, September 3, 2011
Crossfit Richardson Saturday Team Wod
@Crossfit Richardson
Partner WOD
150 pushups (Plank)
400m lunge (Med ball or 25lb plate)
150 situps (Plank)
19:25
While one partner works, the other partner does whatever is in parentheses.
So the 150 pushups...never out of plank....ouch.
Situps was worse since my partner could do more situps in a row than pushups....
Partner WOD
150 pushups (Plank)
400m lunge (Med ball or 25lb plate)
150 situps (Plank)
19:25
While one partner works, the other partner does whatever is in parentheses.
So the 150 pushups...never out of plank....ouch.
Situps was worse since my partner could do more situps in a row than pushups....
Friday, September 2, 2011
Thursday, September 1, 2011
Weighted pullups, prowler sprints
3-3-3-3-3 weighted pullups:
15-25-35-45(2)-35
I wasn't sure about that 3rd rep at 45....chin was in the same zipcode as the bar...that's about it...
Then cashed out with a couple prowler sprints, unloaded prowler...doesn't sound like much until that last 10 yards.....
80 yards x2 31 seconds and 35 seconds....
That s*%$ gives me Fran cough....
TP
15-25-35-45(2)-35
I wasn't sure about that 3rd rep at 45....chin was in the same zipcode as the bar...that's about it...
Then cashed out with a couple prowler sprints, unloaded prowler...doesn't sound like much until that last 10 yards.....
80 yards x2 31 seconds and 35 seconds....
That s*%$ gives me Fran cough....
TP
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