Crossfit:
Warmup
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)
Strength
Back Squat
5×3 – up to 215#
3×1 – up to 235#
Worked up to 235# for 3×1, but don’t think I squatted low enough *
MetCon
800 meter run
then 3 rounds of
15 DB Squat Cleans – used 30# DBs
15 Box Jumps – rnd1=20″ jumps; rnd2 and 3=24″ step ups
15 Burpees
Crossfit:
Warmup
3 minutes of Double Under practice
20 each:
Air Squats
Pushups
KB Swings (28kg)
Strength
Split Jerk (funny, we just did this last night at OLY lifting.)
Stay light and work on speed under the bar
Worked up to 115#
MetCon
‘Chasing Grace’
400 meter run
10 ground to overhead (95# snatches)
400 meter run
10 ground to overhead (95# snatches)
400 meter run
10 ground to overhead (95# snatches)
400 meter run
Crossfit:
Warmup
800 meter run
20 each
frog sit ups
ring rows
box jump
Strength
Zercher Squat
7×5 (worked up to 195#, which is probably my max now)
MetCon
45 Stone to shoulder (115 lb)
at the top of every minute perform 5 Burpees
Took me 9 mins
Crossfit: Small class today – guess everyone is sore from the Murph (including me, but I came anyway). It was just Jen and I. I don’t know her last name, but she’s a 7am regular.
Warmup
Coach Led
Strength
Sumo Deadlift – 7 rounds of one rep each
1 1 1 1 1 1 1 1
I worked up to 285#, which is 15 pounds shy of my normal deadlift PR at the moment.
MetCon
10 rounds
3 Bent over rows (did 115#)
5 Toes to Bar (did knees to elbows; after 200 pull-ups y’day I was beat)
Farmers carry to curb and back, use pincher grip (first 6 rounds with 35#, then last 4 rounds with 25#)
I did the Memorial Day Murph workout today. I finished in 48:59. Here is the routine:
1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run
I broke it down into 20 sets of the following: 5 pull-ups, 10 push-ups, 15 air-squats.
When I returned from the second mile run, I started doing more rounds of 5/10/15 just to see if I could keep going.
I ended up doing two Murphs, minus the extra run. So, here is my final workout for the day:
1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run
100 pull-ups
200 push-ups
300 air-squats
1 mile run
Ran the Spring Lake 5 race in 34:x. My knees were bothering me the entire race, which affected my performance.
Afterwards, I rushed back to Trenton for the Brian MacKenzie seminar, but unfortunately I hadn’t checked the facebook page to notice that the event was postponed until June 22 because of flight cancellations.
So, I did lots of core work, stretching, and calisthenics at the crossfit box.
Crossfit:
Warmup
‘Assume the position shoulder stretch’ – stand with hands against the wall at shoulder height, then bend at the waist and push head down between arms.
Band shoulder stretch – grab band hanging from pull-up bar with hand, then lunge down until knee is on the floor, stretching the shoulder.
Strength
Snatch from the take off position; déjà vu – just worked on this last night 🙂
Once again I worked on form with 95#
MetCon
12 Minute EMOM
3 Snatches at 95#
3 OHS at 95#
Then I did one extra round.
Cool down:
Crossfit:
Warmup
Jump rope 5 minutes
Squat therapy 3 minutes
Strength
Back Squat
5×3 3×1: worked up to 225#
This is another PR for me 🙂
MetCon
6 rounds for total working time of:
20 KBS 24kg – last two rounds I mobed up to 28kg
15 Burpees – on knuckles 🙂
Rest 1:1 (took slightly shorter rests than prescribed)
Lunch:
Kickboxing
Evening:
Olympic lifting class. Worked on snatch form with 95# and refused to go up in weight so I could actually correct my form.
Warmup
1 mile run
Coach Led
Strength
Deadlifts
5×3 (worked up to 275)
Then I decided to PR, and did 295, then 300 x 2.
So, I set my two rep max for deadlift twice today. Hoorrray! Little by little. Never give up!
MetCon
7 minute AMRAP
7 Ring Dips
7 Pullups
then
3 Rounds for time
400 meter run
5 HSPU (since I can’t get my head back up from the floor each time, I focused on doing negatives)
5 ring rows
Lunch:
Vinyasa Yoga
Warmup
800 meter run
15 Air Squats
15 Pass Thru
Front rack stretch with a band
Strength
5×5 press (up to 115)
5×3 push press (up to 135)
5×1 push jerk (up to 145)
MetCon
20 Minute AMRAP
Farmers Carry OH with a 45lb plate, around center stall of parking lot
10 Bar Facing Burpees
10 hang cleans (115#)