Crossfit WOD:
Snatch practice
7 rounds in 11:19:
3 snatch (95#)
5 burpee pullups
Friday, July 30, 2010
July 29, 2010
Gate workout at the feeder with Scott (7 x 3 min loop, 20 sec rest between)
Bicycle 13 miles to work
Bicycle 13 miles to work
Wednesday, July 28, 2010
July 28, 2010
Crossfit WOD:
As many rounds as possible in 20 minutes:
5 deadlifts (185#)
7 kettlebell swings (55#)
10 situps
Completed 12 rounds. Combining the deadlifts and KB swings is too taxing on the back during the workout. Won't repeat this one!
As many rounds as possible in 20 minutes:
5 deadlifts (185#)
7 kettlebell swings (55#)
10 situps
Completed 12 rounds. Combining the deadlifts and KB swings is too taxing on the back during the workout. Won't repeat this one!
Tuesday, July 27, 2010
July 27, 2010
Feeder canal workout (technique and 2 large loops)
Crossfit WOD:
Back squat 7-7-7-7-7 (185#, 205#, 205#, 205#, 185#)
then
5 rounds in ~15 min
25 lat pulldowns 110#
25 pushups
100 foot overhead plate carry 45#
Crossfit WOD:
Back squat 7-7-7-7-7 (185#, 205#, 205#, 205#, 185#)
then
5 rounds in ~15 min
25 lat pulldowns 110#
25 pushups
100 foot overhead plate carry 45#
Thursday, July 22, 2010
July 22, 2010
Crossfit WOD:
3 rounds in 16 min
20 kettlebell swings (55#)
40 push presses (65#)
60 squats
3 rounds in 16 min
20 kettlebell swings (55#)
40 push presses (65#)
60 squats
Wednesday, July 21, 2010
July 21, 2010
Crossfit WOD:
16 rounds in 30 minutes:
Deadlift 5 reps body weight (195#)
13 situps
9 box jumps (24")
16 rounds in 30 minutes:
Deadlift 5 reps body weight (195#)
13 situps
9 box jumps (24")
Monday, July 19, 2010
Sunday, July 18, 2010
Friday, July 16, 2010
July 16, 2010
Crossfit WOD:
Jump rope warm up
3-3-3-3-3 clean and jerk (135#, 145#, 145#, 150#, 150#)
then
50 foot walking lunges
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking overhead carry of 45# plate
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
50 foot walking carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
Jump rope warm up
3-3-3-3-3 clean and jerk (135#, 145#, 145#, 150#, 150#)
then
50 foot walking lunges
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking overhead carry of 45# plate
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
50 foot walking carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
Wednesday, July 14, 2010
Tuesday, July 13, 2010
Monday, July 12, 2010
July 12, 2010
Getting over wicked stomach flu and double ear infection I got at the beach (OBX) last week.
Crossfit WOD:
30 situps
25 Lat pulldown
25 Bench press
25 Dead lift
25 Shoulder Scarecrow on bosu
25 Bicep curl
25 Tricep kickback
30 Situps
25 Squats
25 Shoulder Presses
25 Incline Barbell chest flies
25 Seated Cable rows
25 Hang power cleans
30 situps
15 Lat pulldown
15 Bench press
15 Dead lift
15 Shoulder Scarecrow on bosu
15 Bicep curl
15 Tricep kickback
30 Situps
15 Squats
15 Shoulder Presses
15 Incline Barbell chest flies
15 Seated Cable rows
15 Hang power cleans
Crossfit WOD:
30 situps
25 Lat pulldown
25 Bench press
25 Dead lift
25 Shoulder Scarecrow on bosu
25 Bicep curl
25 Tricep kickback
30 Situps
25 Squats
25 Shoulder Presses
25 Incline Barbell chest flies
25 Seated Cable rows
25 Hang power cleans
30 situps
15 Lat pulldown
15 Bench press
15 Dead lift
15 Shoulder Scarecrow on bosu
15 Bicep curl
15 Tricep kickback
30 Situps
15 Squats
15 Shoulder Presses
15 Incline Barbell chest flies
15 Seated Cable rows
15 Hang power cleans
Tuesday, July 06, 2010
July 6, 2010
Crossfit WOD:
100 clean and jerk with dumbbells (first 40 reps @ 40#, then switched to 30# for last 60 reps)
100 clean and jerk with dumbbells (first 40 reps @ 40#, then switched to 30# for last 60 reps)
Saturday, July 03, 2010
Thursday, July 01, 2010
July 1, 2010
Attainment from Anglers to Portage
Crossfit WOD:
15 shoulder press 95#
15 push press 105#
15 push press 105#
5 lat pulldown 160#
5 lat pulldown 170#
5 lat pulldown 170#
5 lat pulldown 180#
5 lat pulldown 180#
Crossfit WOD:
15 shoulder press 95#
15 push press 105#
15 push press 105#
5 lat pulldown 160#
5 lat pulldown 170#
5 lat pulldown 170#
5 lat pulldown 180#
5 lat pulldown 180#
Subscribe to:
Posts (Atom)