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
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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.
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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.
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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.
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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
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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#)
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May 18th, 2013
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.
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May 17th, 2013
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
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May 16th, 2013
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.
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May 15th, 2013
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.
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