CrossFit: July 1, 2013

Warm-Up: 200m run, 20 hollow points, 10 pointers each leg

Strength: clean warm-up

Skill: 2 squat cleans every 30 secs for 5 min

WOD: 10-to-1 deadlift, hang clean, push presses

12:49 but I only had 45#

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CrossFit: Day Twenty-One

January 18, 2013

WOD: 21-15-9 RFT Dead lifts (80#) and box jumps (20″)

Both of these activities were scaled from the Rx’s of 225# and 24″ but it was a great workout. I finished in 9:23 and am satisfied with that. Last night I had the realization that I need to load up the weigths if I really want to see improvement so the 80# this morning was a pretty good reach for 45 reps.

FINISHER: 2 minutes of overhead squats (45#)

These are still a little weak for me but my hip flexors are so tight I have trouble keeping form. They are better than they were when I first started CrossFit three weeks ago (I can’t believe it’s only been 3 weeks!!) which is super encouraging.

CrossFit: Day Twenty

January 17, 2013

Strength: 5 x 3 dead lifts @ 50#, 80#, 100#, 100#, 100# – right before the fourth set I tried 120# and couldn’t get it off the floor and then tried 110# but bent my back too much to count the rep. I can’t hardly believe that I was dead lifting triple digits!!

WOD: The Chief

15 min AMRAMP (5 sets of 3 min work, 1 min rest) – 3 reps power clean, 6 reps push-ups. 9 air squats

I completed 14 rounds with 1 extra power clean at 60lbs (which is a PR by the way!!!). I scaled the push-ups on the 30″ box (usually scale on a 36″ box so another PR!!!!). Total rep count: 25 dead lifts, 49 power cleans, 86 push-ups, 106 air squats!!

My hands are getting pretty tore up from the bars so I’m looking into weight lifting gloves- does anyone have a suggestion on brand? style?

CrossFit: Day Eight

January 5, 2013

Strength: Peruvian Deadlifts 10 sets of 7 reps

I couldn’t do these because my hamstrings are way too tight. I did regular dead lifts with limited range of motion (hitting the floor on most but not all repetitions) with 55lb bar (first two sets) and then 75lbs (for the remaining sets).

WOD: 15min AMRAP

9 dead lifts (85lbs), 12 push-ups (scaled incline), 15 box jumps (30″)

I completed 6 rounds of dead lifts and box jumps and 5 rounds of the push-ups.

100 Monday

100 Mondays are work outs in the gym that occur on Mondays and require one set of a 100 repetitions for every exercise.

  • Squats with 10 lb body bar
  • Squats holding 25 lb weight between legs with feet pointed outward
  • Lunges (each leg, alternating)
  • Reverse crunches holding on to the window ledge with 6lb medicine ball under knees
  • Hangstring crunches (feet on towel on a ledge and push/pull feet across while holding body weight up with arms)
  • Dead lifts with 35 lb body bar