10k row...yay

10k row: 48:47

Squats, rowing

Squats:

1 rep max

5x 95
3x 145
1x160
1x 180
1x190 (most in about a year, let this be a warning kids, stay consistent)

Rowing:

AMRAP 12 minutes:

In teams of 3, one team member rows 500 meters, then switch to next team member

5 rounds plus 260 meters:  2760 meters

I was the starter, first 500 was 1:40.  Not bad, faded HARD at the end.  Second 500m was

Deadlift and shitty metcon

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups

Row row row

5k row

23:35

And this week...

Crossfit Wylie

For time (30 minute cap, subs in parens)

100 du (50)
50 pullups (25)
400 m run (200)
80 squats (40)
40 hand release push ups (20)
400 m run (200)
60 kb swings @ 55 (30 and 35)
30 push press 115 (15 @ 95)
400 m run (200)

19:23

That was fun, grindy but fun

Crossfit Wylie 5:30 am crew

5 rounds

5-7 deadlifts (5x145)
90 sec rest
max pushups in 60 seconds (19)
90 sec rest
8-12 reverse lunges holding dumbells (8 each leg at 35lbs in each hand)
90 sec rest
8-12 strict dumbbell shoulder press (12 @ 25lb)
90 sec rest


Row 1000 m (4:09)

Only got to round 3 before time ran out.  If you do the math (and someone in the class did) it's 35 minutes of rest not counting time exercising so after w/u it got sketchy.  I started light on DL to warm up so I didn't get as far as I'd have liked.

Well now...

Crossfit Wylie

1 rep Max weighted pullup: 35lbs

AMRAP 10

2 strict pullups
4 ctb pullups
6 kipping pullups

200 m run

5 rounds

My weak sauce opted for strict pullups, banded 8x