Press: 85x5, 100x5, 110x5. struggled a bit on the last set. (65,75,85%)
Metcon: AMRAP in 15 mintues
5 clapping pushups
10 Russian Kettlebell swings - 2pood
15 double unders
20 box jumps 24"
7 rounds + 4 box jumps
http://crossfitwestloop.blogspot.com/2011/01/tuesday_11.html
Tuesday, January 11, 2011
Monday, January 10, 2011
Ty - 1/10/2011
Power Snatch 1 rep max: 165 then bumped up to 185 to squat snatch but failed and had to go to the metcon.
Metcon:
5 rounds of:
5 hang power snatch 95#
10 air squats
5 hang power clean 95#
3:24 smoked this one.
3x5 GHD raises (but subbed for the ones on the ground)
3x8 toe to bar (kip)
Metcon:
5 rounds of:
5 hang power snatch 95#
10 air squats
5 hang power clean 95#
3:24 smoked this one.
3x5 GHD raises (but subbed for the ones on the ground)
3x8 toe to bar (kip)
Saturday, January 8, 2011
Ty - 1/8/2011
first day back after the flu. felt pretty good.
Front squat: 3's. ended at 165
"Karen"
150 wallballs for time
7:56
this was tough. paced off the bat and I think that's what gave me the good time. did sets of 10 up until 100 w/ 7 or so second breaks. Tough stuff
500 meter row. 2 somehting. leisurely.
Front squat: 3's. ended at 165
"Karen"
150 wallballs for time
7:56
this was tough. paced off the bat and I think that's what gave me the good time. did sets of 10 up until 100 w/ 7 or so second breaks. Tough stuff
500 meter row. 2 somehting. leisurely.
Wednesday, January 5, 2011
1.5.11- Peter
Squats- 3-3-3-3-3 @ 185#
for time: I did 9 rounds in 9:26
5 pullups
10 pushups
15 squats
5 mins on the eliptical....my legs were shot
some ab work
for time: I did 9 rounds in 9:26
5 pullups
10 pushups
15 squats
5 mins on the eliptical....my legs were shot
some ab work
Ty - 1/4/2011
Snatch Balance (rack the bar on teh back of your neck, do a partial dip w/ your knees and thrust the bar up using only the power of your legs and catch the bar in a deep squat snatch position)
worked up to 185#.
Metcon:
21-15-9
over head squat 95#
chest to bar pullups
7:02
i liked this one. wasnt too much of a lung burner but very hard w/ pretty heavy movements. My legs are feeling it today especially w/ the flu i got last night.
was strick paleo today and yesterday (w/ just a little whipping cream and a very small amount of goat cheese).
worked up to 185#.
Metcon:
21-15-9
over head squat 95#
chest to bar pullups
7:02
i liked this one. wasnt too much of a lung burner but very hard w/ pretty heavy movements. My legs are feeling it today especially w/ the flu i got last night.
was strick paleo today and yesterday (w/ just a little whipping cream and a very small amount of goat cheese).
Tuesday, January 4, 2011
1.4.11- Peter
press @ 115# 3-3-3-3-3
21 deadlift @ 185#
21 kettlebell swings @ 50 lbs
30 single unders (tried for 50 but am progressively getting worse at it, frustrating)
15 deadlift
15 KB swings
30 single unders
9 deadlifts
9 KB swings
ab work to follow.
my should hurts as I type this, not sure what happened. I hope it goes away soon.
Started Paleo again today
21 deadlift @ 185#
21 kettlebell swings @ 50 lbs
30 single unders (tried for 50 but am progressively getting worse at it, frustrating)
15 deadlift
15 KB swings
30 single unders
9 deadlifts
9 KB swings
ab work to follow.
my should hurts as I type this, not sure what happened. I hope it goes away soon.
Started Paleo again today
Sunday, January 2, 2011
Ty - 1/2/2010
Hang squat clean: 95 x3, 115x3, 135x3, 155x3, 165x3
8 minute amrap:
5 single arm russian kettlebell swings (each arm)- 55#
10 deadlifts - 185# (50% of 1rm)
15 double unders
5 rounds + 4 deadlifts
8 minute amrap:
5 single arm russian kettlebell swings (each arm)- 55#
10 deadlifts - 185# (50% of 1rm)
15 double unders
5 rounds + 4 deadlifts
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