Easy Working

Ran 2.4 miles and then completed some simple movements in a 3 round circuit:

12 - R/L 25lb DB Side Crunches
12 - R/L 25lb Alt. DB Curls
15 - Resistance Band (black) Chest Flys

Going to try to get a real circuit in later this afternoon.

Run Thrusta Run!!

Completed a slightly modified version of a workout provided by Kev.  Serg and I completed the following in like 95 degree heat:

- Run 1200m
3 - 65lb Thrusters
3 - 65lb Deadlift HighPulls (upright row)
5 - 65lb Thrusters
5 - 65lb Deadlift HighPulls
7 - 65lb Thrusters
7 - 65lb Deadlift HighPulls
 - Run 1200m
3 - 65lb Thrusters
3 - 65lb Deadlift HighPulls
5 - 65lb Thrusters
5 - 65lb Deadlift HighPulls
7 - 65lb Thrusters
7 - 65lb Deadlift HighPulls
  - Run 1200m
20 - Burpee to Pullups

I used the jump rope to do some double unders and regular rope work while waiting for the straight bar for some of the reps.  Later on in the day I also completed a 10mile bike ride with Elsa.
This Memorial Day was great for going outside and getting your burn on!!!

Good one for CrossFit Eduardo

Warmed up with the jump ropes and a bunch of mobility ish.
WOD 1:
10 minute death by muscle ups
(1 on 1st min, 2 on 2nd min, 3 on 3rd, etc.)
I got through 4, and got 3 on the 5th minute. Banged out 1 or 2 per minute for the remaining minutes.

WOD 2:
2 Rounds:
50 double unders
40 situps
30 med ball cleans (20#)
20 pullups
10 handstand pushups

Took me 11:36

Burp Bag

Hit up 4 rounds of the following circuit with Serg:

2min - Heavy Bag Boxing work
10 - Burpees
10 - Pullups
30 - Crunches

Took about 20min I think, timing got a little screwed up towards the last few minutes. Hittin the bag adds some serious cardio and overall fatigue.

Snatcher

3 Rounds:
30 squat snatches (95#/65#)
30 wallballs (20#/16#)

I used a 75# bar for the snatches, and came in at 29:03.  This was a serious arse kicking.

Push Pull

Completed this little 20 AMRAP with Sergio.  We were able to get 10 rounds in with 20 seconds to spare:

10 - Ring Rows
20 - 8lb Med Ball Twists
15 - BOSU Pushups
30 - Ab Ball Crunches

 

HELEN

Warmed up with a 2k row (finished in 7:46)

then hit up 8 x 2 push press, building to our max for 2
(got 155 for 2, and 165 for 1...couldn't get the 2nd rep @ 165)

wod = HELEN
3 rounds
400 m run
21 kettle bell swings (53#)
12 pull ups
(finished in 9:49)

Classic Monday Morning Beating

Start with 5 rounds of 30 unbroken double unders.  If you get 29, the round doesn't count.

20 minute amrap:

300m row

6 hang power cleans (155#)

10 hand stand push ups

i got 4 rounds.

This was an awesome workout, I was sweating until about 10 minutes ago.  Rx weights for the HPC's were 225 for men and 135 for women, but that's just silly.

Stones and Bells

warmed up with 800 m run/5 pullups/10 overhead squats (pvc)/16 med ball situps/20 pvc pass throughs/25 wall ball

3 rounds:
5 stones to shoulders (145#)
20 kettlebell swings (53#)

i used the 145# stone for the first round, and backed off to the 115# stone for the other 2 rounds.  145 was heavy.  If you don't have atlas stones, just throw wifey over your shoulder 5 times!  Finished in 6:12.

Then we hit this little 8 min amrap:
8 toes to bar
18 hollow rocks

this will tear the crap out of your abs, i got 4 rounds plus through 12 hollow rocks in the fifth.

Morning Friday Roar

Although S wagon might put me to shame on his next post this one got me good!

5 rounds 15 reps each round:

- KB American swings with alternating weights (53/40) pounds

- Burpees

- Sit ups

Stay thirsty my friends!

Little Bench Press Action

Warmup:
400 m run/5 ring rows/10 ring dips/15 knees to elbow/20 supermans/25 wallball

then we started with some pull up skill work.  Practiced butterflies for a good 20 minutes.

Then we did 5 sets of 5 on the bench press, increasing in weight each set.
I started with 155, and increased by 10#s each set through 5.

Finished it off with 5 rounds of 200 m sprints, but i could only hang for 2.  Having some knee issues when i sprint.  Feels like I have some IT band issues to work on.

Run in the Rain

Ran 2.5miles this morning, dodging rain drops (8min pace).  Going to try and get a quick 3 piece McWOD in later today with something like the elliptical in-place of the rowing for round #3. 

Team WOD Tuesday

3000 m row
150 box jumps (24" / 20")
70 manmakers (50# / 30#)

3 person team.  We did 500 m row increments, and used that for our rotation marker.  Finished just over 20 minutes, manmakers are brutal.  We completed the row and box jumps and we still had about 30 manmakers to go!  We went one for one for one till we hit 70.  Good times.

For a good time, call FRAN!

warmup:
400m run/5 pullups/10 pushups/15 situps/20 good mornings/25 wallball/30 doubleunders

"FRAN"
you should all know this one!
21-15-9 (95#) thrusters and pullups
got 5:37

then we did a tabata situp sesh
20 sec on, 10 sec rest for 8 rounds
score is your lowest rep out of all 8 rounds
got 10

finished with 3 rounds of:
30 sec L-hang
10 box jumps
10 ring dips

A 3 Piece McWod

wod #1:
8 minute amrap
10 chest to bar pullups
10 handstand pushup

3 minute rest

wod #2:
6 minute amrap
20 double unders
20 situps

3 minute rest

wod#3:
4 minute calorie row

I completed 4 rounds + 10 ctb pullups on wod 1; 4 rounds + 17 double unders on wod 2; and burned 77 cals on the rower.  I was using an Rx rope for the first time, and they prescribe those things shorter than i'm used to using, so my wod 2 could have been better.  Smooth rope though, i bet once you're used to the length it's way more efficient.

Ab Shot

Started with a 1 mile jog to loosen my legs from the trauma they suffered somehow from the Half-Marathon Relay Run.  I only ran 6.55 miles on Sunday morning (6:45am), but my legs were sooo sore it was terrible.  Completed the 6.55 in approx 50min = 7min 39sec pace.

Completed 5 rounds of the following for time.  Knocked it out in 14:56

30 - Crunches
10 - 20lb DB Pushup to Single Arm Row (5 R/ 5 L)
30 - Ab Ball Crunches
15 - 55lb Straight Bar Curls
30 - 8lb Med Ball Ab Twists

"GRACE"

30 (135#) clean and jerks for time

finished in 4:26.

then did 8 ring dips on the minute for 7 minutes.  i completed through 6 rounds, 7th i only got 5.  forearms were on fuego.

SEVEN

700m  row

then 7 rounds:
7 wall ball (20#)
7 pullups
7 box jumps (24")
7 kettle bell swings (72#)
7 burpees
7 toes to bar

and finish with another 700m row.

Took me 32:37....and i was gassed.

Post Recovery Workout

This was a rough week for me. Being that sick and not being able to workout was brutal. This workout helped me get back in the game with some light strengthening and cardio.

4 Rounds:
-800 meter run
-20 hands of the ground push ups
*Standing on the Bosu with 20lb DB*
-14 L/R bicep curls
-10 side lateral raises
-10 bent over flys
-10 front lateral raises

Took me 24:52 which is ok but I got a good sweat in so I am happy.
Good luck!

Friday Morning Sesh

Built up to 1 rep max squat clean (got 210#, failed @215#)

WOD:
8 min AMRAP
6 sqt cleans (75% of 1RM, i used 155#)
12 broad jumps

got 3 rounds + 2 squat cleans

Wednesday Morning Beating

Part I:
21-15-9
115# power snatch
pull ups
took me 9:36

Part II:
200 hand release push ups for time
This was horrifying. Took me 21:04 (sounds pathetic, but the HR style pushups take way more out of you)

Part III:
3 rounds
30 sec situps
30 sec rest
I anchored my feet and held a 30# dumbell, got 48 total.

Hitting the Rower

Focused on the rower as I get back into BJJ shape.

4 Rounds, 1000 m
15:40 mins

3 Rounds, 70lb resistance band: 30 secs curls, 30 sec upright row, 30 sec rest

25 minutes total

CFT + ANNIE

hit the CrossFit Total this AM

1 rep max for:
strict press
dead lift
back squat
Total of all three is your score.  I got 725 (135# strict press/325# dead lift/265# back squat)

Then i did ANNIE in 7:43.