"Big Butts" 50K run!
Ran my first 10K today with the Crossfit team! Ran a total of 150K combined!
Saturday, July 31, 2010
Friday, July 30, 2010
July 30, 2010
Strength!
5x3 Power Clean
Metcon!
4 Rounds
10 SDHP
10 Push Press
100m Run
Rest 60 Sec.
Time: 7:40
5x3 Power Clean
Metcon!
4 Rounds
10 SDHP
10 Push Press
100m Run
Rest 60 Sec.
Time: 7:40
Thursday, July 29, 2010
July 29, 2010
Strength!
A1. Front Squat @ 32X0; 5 x 3; rest 90 sec (finished w/ 215 lb)
A2. Pull Ups; amrap x 5; rest 90 sec
B. 100 Sit Ups, afap
A1. Front Squat @ 32X0; 5 x 3; rest 90 sec (finished w/ 215 lb)
A2. Pull Ups; amrap x 5; rest 90 sec
B. 100 Sit Ups, afap
Wednesday, July 28, 2010
July 28, 2010
Strength:
Find 3 rep max dead lift - 285 lb
Metcon:
5 rounds
40 double unders
30 box jumps
20 kettle bells
Time: 19:30
Find 3 rep max dead lift - 285 lb
Metcon:
5 rounds
40 double unders
30 box jumps
20 kettle bells
Time: 19:30
Tuesday, July 27, 2010
July 27, 2010
Strength
A1. HSPU- 5 x 3; rest 10 sec (20 lb weighted vest)
A2. Pull Ups- 5 x 3; rest 2 min (20 lb weighted vest + 35 lb db)
B1. Ring Dips- 3 x 5; rest 10 sec (53 lb KB)
B2. Ring Row- 3 x amrap; rest 90 sec
+
3 sets; rest 90 sec
15 burpees
Run 400m
A1. HSPU- 5 x 3; rest 10 sec (20 lb weighted vest)
A2. Pull Ups- 5 x 3; rest 2 min (20 lb weighted vest + 35 lb db)
B1. Ring Dips- 3 x 5; rest 10 sec (53 lb KB)
B2. Ring Row- 3 x amrap; rest 90 sec
+
3 sets; rest 90 sec
15 burpees
Run 400m
Monday, July 26, 2010
July 26, 2010
Strength:
Max Over Head Squat
Max Jerk
Metcon:
3 rounds
30 games style push ups
bear crawl 15 ft
21 over head squats
bear crawl 15 ft
Max Over Head Squat
Max Jerk
Metcon:
3 rounds
30 games style push ups
bear crawl 15 ft
21 over head squats
bear crawl 15 ft
Saturday, July 24, 2010
July 24, 2010
Team WOD!
30 tire flips
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run
Time: 20:49*
Also, some muscle ups, ring hspu's, rope climbs
30 tire flips
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run
Time: 20:49*
Also, some muscle ups, ring hspu's, rope climbs
Friday, July 23, 2010
Thursday, July 22, 2010
July 22, 2010
7 Rounds:
3 Power clean
4 HSPU's
Time: 2:40
Endurance: Run 200m, 400m, 600m x 2; rest 90 sec. between
3 Power clean
4 HSPU's
Time: 2:40
Endurance: Run 200m, 400m, 600m x 2; rest 90 sec. between
Wednesday, July 21, 2010
July 21, 2010
Strength
A1. 5x3 pull ups (weighted)
A2. 5x5 ring dips (weighted)
Metcon
100m farmer's walk (53# kb)
400m run
100m farmer's walk (53# kb)
A1. 5x3 pull ups (weighted)
A2. 5x5 ring dips (weighted)
Metcon
100m farmer's walk (53# kb)
400m run
100m farmer's walk (53# kb)
Tuesday, July 20, 2010
July 20, 2010
Deadlift/pistol skill work
7 min amrap
7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m
Rounds: 4 + 6 pistols
7 min amrap
7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m
Rounds: 4 + 6 pistols
Monday, July 19, 2010
July 19, 2010
2010 Crossfit games wod
1200m run
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups
Time: 24:49
1200m run
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups
Time: 24:49
Thursday, July 15, 2010
July 15, 2010
Kipping practice
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)
Wednesday, July 14, 2010
Tuesday, July 13, 2010
July 13, 2010
Strength
Ring Dips 5x5; add weight
35/35/44/44/53
"Annie"
50-40-30-20-10
Double unders/sit-ups
Ring Dips 5x5; add weight
35/35/44/44/53
"Annie"
50-40-30-20-10
Double unders/sit-ups
Monday, July 12, 2010
July 12, 2010
Strength
Over Head Squat @ 32X0; 5 sets of 3
Metcon
21-15-9
Over Head Squat, 95/65#
Pull Ups
Run 400m after each round*
*Didn't realize I was only runnin 200m through first two rounds, finished up the third with a nice, long 800m run.
Time: 12:00
Over Head Squat @ 32X0; 5 sets of 3
Metcon
21-15-9
Over Head Squat, 95/65#
Pull Ups
Run 400m after each round*
*Didn't realize I was only runnin 200m through first two rounds, finished up the third with a nice, long 800m run.
Time: 12:00
Thursday, July 8, 2010
July 8, 2010
Strength
A1. Front squat @ 32X0; 5 x 3; rest 10 sec
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec
A1. Front squat @ 32X0; 5 x 3; rest 10 sec
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec
Wednesday, July 7, 2010
July 7, 2010
30 box jumps
400m run
30 push ups
400m run
30 box jumps
400m run
30 push ups
400m run
Time: 11:52
Paleo challenge starting weight: 175 lbs.
400m run
30 push ups
400m run
30 box jumps
400m run
30 push ups
400m run
Time: 11:52
Paleo challenge starting weight: 175 lbs.
Tuesday, July 6, 2010
Monday, July 5, 2010
July 5, 2010
2 rounds max hspu
1st - 23
2nd - 14
4 Rounds
1 200m run
7 push-ups
7 box jumps
6 burpees
234 single jump rope, immediately following
Time: 10:25
1st - 23
2nd - 14
4 Rounds
1 200m run
7 push-ups
7 box jumps
6 burpees
234 single jump rope, immediately following
Time: 10:25
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