Crossfit
Deadlift - 155x5, 205x5, 255x5, 255x5
5 rounds for time:
5 hang squat snatch - 75#
10 CTB pullups
7:21
4x20 calorie row - about 1:07 each.
Monday, August 30, 2010
Friday, August 27, 2010
Ty - 8/27/2010
Warmup
4 rounds of:
400 meter run
15 pullups
50 double unders
15:20 - very tough
Bench Press - 135x5x2, 185x3, 225x1
50 Ring Pushups - small sets
4 rounds of:
400 meter run
15 pullups
50 double unders
15:20 - very tough
Bench Press - 135x5x2, 185x3, 225x1
50 Ring Pushups - small sets
Thursday, August 26, 2010
Ty - 8/26/2010
Crossfit
Warmup
Deadlifts - 5, 3, 1 - I was much weaker than the last deadlift day. I messed around with a bunch of weights but definitly did 185, 245 and maybe 275.
AMRAP in 5 minutes:
clean and jerk.
used 105 at 40 reps.
1 mile run - 7:07
Warmup
Deadlifts - 5, 3, 1 - I was much weaker than the last deadlift day. I messed around with a bunch of weights but definitly did 185, 245 and maybe 275.
AMRAP in 5 minutes:
clean and jerk.
used 105 at 40 reps.
1 mile run - 7:07
Tuesday, August 24, 2010
Ty - 8/23/2010
Crossfit
Strict Press - 95x 5, 105x3, 115x1
Metcon:
A continuous clock will beep at the beginning of each minute, the athlete will stop and complete 4 burpees each minute until all five barbell skills are finished:
70#
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats.
9:50 (ended up doing 36 burpees during the metcon)
strick pullups (pretty tough after the metcon): 6,5,4,4,3 (9 more with a band)
Strict Press - 95x 5, 105x3, 115x1
Metcon:
A continuous clock will beep at the beginning of each minute, the athlete will stop and complete 4 burpees each minute until all five barbell skills are finished:
70#
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats.
9:50 (ended up doing 36 burpees during the metcon)
strick pullups (pretty tough after the metcon): 6,5,4,4,3 (9 more with a band)
Monday, August 16, 2010
Ty - 8/16/2010
Warm up
WOD: Scaled down the squat cleans from 165# to 85#
10 Squat Cleans
50 double unders
8 Squat Cleans
40 double Unders
6 Squat Cleans
30 Double Unders
4 Squat Cleans
20 Double Unders
2 Squat Cleans
10 double unders
6:36!!
Deadlifts: can't remember the numbers. did at least these:
205x3
225x3
275x3
325x1
WOD: Scaled down the squat cleans from 165# to 85#
10 Squat Cleans
50 double unders
8 Squat Cleans
40 double Unders
6 Squat Cleans
30 Double Unders
4 Squat Cleans
20 Double Unders
2 Squat Cleans
10 double unders
6:36!!
Deadlifts: can't remember the numbers. did at least these:
205x3
225x3
275x3
325x1
Thursday, August 12, 2010
Ty - 8/12/2010
Crossfit 3 - busy
warm up
strict shoulder press - 65# x5, 95#x5, 95#x5.
"Kelly" (4 rounds)
4 rounds for time of:
400 meter run
20" box jump (RX is 24") - 30 reps
Wallballs 14# (RX is 20) - 30 reps
28:48
warm up
strict shoulder press - 65# x5, 95#x5, 95#x5.
"Kelly" (4 rounds)
4 rounds for time of:
400 meter run
20" box jump (RX is 24") - 30 reps
Wallballs 14# (RX is 20) - 30 reps
28:48
Tuesday, August 10, 2010
Ty - 8/10/2010
Crossfit 2
Warmup
Deadlifts - 5, 5, 5. 175#, 215#, 245#
4 rounds for time:
15 hang power clean - 115#
400 meter run
11:33
2x10 GH extensions.
Warmup
Deadlifts - 5, 5, 5. 175#, 215#, 245#
4 rounds for time:
15 hang power clean - 115#
400 meter run
11:33
2x10 GH extensions.
Monday, August 9, 2010
Ty - 8/6/2010
Crossfit West Loop intro workout
light warm up
400 meter run
3 rounds for time of:
10 squat thrusters, 65#
10 pullups
10 burpees
Then another 400 meter run.
10:46
I struggled through this. it was pretty painful. the last 400 meter run was VERY slow. My legs were sore for several days.
light warm up
400 meter run
3 rounds for time of:
10 squat thrusters, 65#
10 pullups
10 burpees
Then another 400 meter run.
10:46
I struggled through this. it was pretty painful. the last 400 meter run was VERY slow. My legs were sore for several days.
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