Run
Karate
Crossfit:
Cindy WOD: 20 Minute AMRAP (as many rounds as possible):
5 pull-ups
10 push-ups
15 air squats
I completed 16 rounds in 20 minutes. I literally finished my last 15 air squats as the clock counted down to zero seconds. Very happy to have done this workout with Ed Wenzel, who posted on the Crossfit Mercer facebook page that he wanted to workout after his 1pm body fat test.
Pre-workout:
Stretch, 1 mi run
Crossfit:
Warmup:
20 each:
Push ups
Air squats
Sit-ups
Couch stretch
Squat therapy 3 mins
Strength:
Sumo deadlift: 7×3, worked up to 255#
Metcon:
10 rounds
12 sledge strikes
1 sled pull (90 first 6, 135 next 4, 180 last 2 extra)
Post-workout:
1 mile run
Couch stretch
PVC roller
More squat therapy
– Scheduled –
Lunch:
6 mile run, 2 miles of speed work
Tonight:
Karate
Karate:
Heian NiDan, Heian SanDan, Heian GoDan, Bassai Dai, semi-free sparring with Guy.
Pre-Crossfit:
1.6 mi run, stretching
Crossfit:
Warmup
tabata: 20 seconds of work, 10 seconds of rest, four rounds:
push ups
situps
air squats
Strength
Deck Press (great instructional tip here; instead of stacking weights to help get the bar up, slide under it, then use your hips to lift the bar and grab it with your arms. Make sure to keep the elbows at a 90 degree bend, otherwise your hands are too far out. Also, press immediately below the chest/nipple area and go straight up, not back and above your face.
7×3: 75#, 95#, 115#, 135#, 155#, 165#, 175#, 185#
MetCon
3 Rounds
12, 9, 6
– Power Snatch
– Overhead Squat (OHS)
– Over head step out lunges
So, this was 12 Power Snatches, 12 OHS, 12 OH lunges, then 9,9,9 then 6,6,6.
I’m proud of this workout today, because I started with 95# and kept that weight through all three rounds. It was a tough workout.
Crossfit:
Warmup
400 meter run
20 walking lunges
20 KB swings
20 Ring Rows
400 meter run
Stations, 45 seconds of work followed by 15 second break, 3 rounds
Battling Ropes
Keg Cleans – used the 50# keg, lifted to shoulder, and a few overhead
Barbell Rows – 95# for first round; 95# for first 10 2nd and 3rd rounds, then dropped to 65# for last 10
Barbell roll outs
Slosh pipe static holds
L Sits – had to break this up into 15 second pieces
Jumping Lunges
Lunch:
Cardio Kickboxing
Evening:
3 mi run
“Jumping” – broad jump, rear kicks, high knees, grapevine, etc.
Olympic Lifting Class: burgener warmup, Eva T clean ladder progression. We covered these drills several times, and I did mine with 75#. We also did the Eva T progression with squats inbetween the first three steps.
Crossfit
Warmup
Coach Led (Justin)
Couch stretch, hold deep squat almost on toes so that letting go of pole rolls you back to your heels.
Strength
Front Squat
10×2 – worked with Ed to 165# (I believe this is a PR for me)
MetCon
‘DT’
5 rounds for time of:
12 deadlift
9 hang clean
6 push press
Please record your weight and time
I stuck with 115# for this workout, for all five rounds. It took me a little longer than the other 7am’ers, but it was worth doing the added weight. Feeling stronger. Time was 15:51.
Lunch:
Vinyasa Yoga
Afternoon:
6 mile run
Crossfit:
Fight Gone Bad
I partnered up with Bryce for this workout at 6am. He went first and I counted his reps. Then I went. He was a great partner – very motivational during each round, and really helped me squeak out those last few reps before each minute expired. Great stuff!
After adding up all three rounds, my total score was 314. I tanked on the wall balls because my hands kept getting very sweaty and I slipped and dropped the ball a few times.
AWESOME workout!
Crossfit:
Warmup
Coach led
Strength
Power Clean 7×3 (45, 75, 105, 115, 125, 135, 145)
MetCon
21/15/9
Ring Dips
Thrusters 95#
Handstand Pushups
I RXd this workout. No scaling on the ring dips, completed all thrusters, and did all the handstand push-ups. Though, I guess I scaled it a bit because I touched the rolled-up yoga mat with my head instead of the floor.
Lunch:
6 mile run
Crossfit
Warmup
Strength
Work on snatch balance
WOD
10 minute AMRAP:
3 suitcase deadlifts (95#)
3 lateral burpees over the bar and then repeat deadlifts on other side
Evening:
Olympic Lifting class
Crossfit:
Warmup
3 min squat therapy
ankle mobility
shoulder mobility
Strength
Press 5×5 (45, 65, 85, 95, 105)
Push Jerk 5×3 (105, 115, 125)
MetCon
15 minute EMOM
3 Stone to shoulder, keep stone on shoulder and
3 Stone squats
Done, with 115# stone.
Crossfit:
Warmup
1 mile run.
then no partitioning
For time:
100 ft Walking lunges
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft (I did 3 rope climbs, then 15 floor to standing)
50 Box jump, 24 inch box (I did step-ups with 12kg KB, having just smashed my shin on Sat again)
25 Overhead squats, 65 pounds
25 L-pull-ups (These were incredibly hard. I did about 10, then finished with kipping)
50 Sit-ups