Archive for May, 2013

Workout Fri 05/31/2013

Friday, May 31st, 2013

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

Workout Thu 05/30/2013

Thursday, May 30th, 2013

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

Workout Wed 05/29/2013

Wednesday, May 29th, 2013

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

Workout Tue 05/28/2013

Tuesday, May 28th, 2013

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#)

Workout Mon 05/27/2013 Memorial Day

Monday, May 27th, 2013

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

Workout Sat 05/25/2013

Saturday, May 25th, 2013

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.

Workout Thu 05/23/2013

Thursday, May 23rd, 2013

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:

 

Workout Wed 05/22/2013

Wednesday, May 22nd, 2013

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.

Workout Tue 05/21/2013

Tuesday, May 21st, 2013

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

Workout Mon 05/20/2013

Monday, May 20th, 2013

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#)