RIDGE
Did some max's yesterday.
Deadlift: 385
Box jump height: 42.5"
500m row: 1:27.0
Two PR's. My max box jump is 48 I think, and row and DL were PRs.
Tuesday, April 30, 2013
Saturday, April 27, 2013
4/27/2013
RIDGE
Deadlift
Emotm 8 minutes
3 reps @ 255#
Bench press
every :90, 6x
5 reps @ 155#
21-18-15-12-9
Hr push ups
Wall ball
Power clean @ 135#
14:47
Deadlift
Emotm 8 minutes
3 reps @ 255#
Bench press
every :90, 6x
5 reps @ 155#
21-18-15-12-9
Hr push ups
Wall ball
Power clean @ 135#
14:47
Thursday, April 25, 2013
4/25/2013
KUNKEL
Today AM: 3.5 mile run, 8:30 pace
PM: For time of-
150 DU's
45 GHD sit ups(used my modified version via bosu ball and rock ledge)
45 Ring Dips
150 DU's
Time: 10:55
Second round of DU's were actually easier. I felt like the tighter my chest was, the easier it was. Makes sense why Froning can kill them!
Yesterday's WOD for Time:
1 mile run
2 Rounds of:
50 burpees
40 pull ups
30 one-legged squats
10 HSPU's
1 mile run
Time: 36:28
@God Challenges: I'll have to put more thought into this later but first response would be understanding that God is the bread of life and yearning ot know him will satisfy my innermost desires. I much like the desciples am Blind and Deaf to God quit frequently. Jesus tells us that he makes the blind see and the deaf hear so I must constantly ask for that. My problem is again much like the desciples I am constantly trying to decide how great I am or what I can be great at, while the desciples were trying to decide which of them was the greatest. Thoughts?
Today AM: 3.5 mile run, 8:30 pace
PM: For time of-
150 DU's
45 GHD sit ups(used my modified version via bosu ball and rock ledge)
45 Ring Dips
150 DU's
Time: 10:55
Second round of DU's were actually easier. I felt like the tighter my chest was, the easier it was. Makes sense why Froning can kill them!
Yesterday's WOD for Time:
1 mile run
2 Rounds of:
50 burpees
40 pull ups
30 one-legged squats
10 HSPU's
1 mile run
Time: 36:28
@God Challenges: I'll have to put more thought into this later but first response would be understanding that God is the bread of life and yearning ot know him will satisfy my innermost desires. I much like the desciples am Blind and Deaf to God quit frequently. Jesus tells us that he makes the blind see and the deaf hear so I must constantly ask for that. My problem is again much like the desciples I am constantly trying to decide how great I am or what I can be great at, while the desciples were trying to decide which of them was the greatest. Thoughts?
Wednesday, April 24, 2013
4/24/2013
RIDGE
catch up
Monday's
300m run
3 rounds
15 push ups
15 squat jumps
200m run
3 rounds
15 burpees
15 kb swings (53#)
100m run
15 weighted sit ups
15 waiter lunges
13 or so I think?
Tuesday
Max snatch in 5 min
175
then
"Jackie"
1000m row
50 barbell thrusters
30 pullups
7:06
PR is 6:55, and pull ups took WAY too long. Got 15 out of the gait, then no more than 5 I think. Forearms were SHOT.
Today is max clean.
@Wall ball/thruster strength: Great job and that, and recognizing it. Some cues that may help progressing as you move on: Think of the wall ball/thruster movement with "shocks" rather than "brakes" in your body. Example: as the ball or bar goes in the down movement, your body can act as shocks rather than brakes. If you stop to catch it, or stop to return to the front rack position, then it takes a lot out of you - less so if you are to go right into the next rep as the ball or bar goes down.
@two a days: Have fun with those. Those always sound like a great idea ONCE in a while for me, but then I just get totally burnt out! Be careful and listen to your body. If you're going Paleo that will help with recovery
@God story: How is God challenging you guys? In what ways is He molding and bending you? Been pondering that lately for me, thought I'd ask the same for ya'll.
catch up
Monday's
300m run
3 rounds
15 push ups
15 squat jumps
200m run
3 rounds
15 burpees
15 kb swings (53#)
100m run
15 weighted sit ups
15 waiter lunges
13 or so I think?
Tuesday
Max snatch in 5 min
175
then
"Jackie"
1000m row
50 barbell thrusters
30 pullups
7:06
PR is 6:55, and pull ups took WAY too long. Got 15 out of the gait, then no more than 5 I think. Forearms were SHOT.
Today is max clean.
@Wall ball/thruster strength: Great job and that, and recognizing it. Some cues that may help progressing as you move on: Think of the wall ball/thruster movement with "shocks" rather than "brakes" in your body. Example: as the ball or bar goes in the down movement, your body can act as shocks rather than brakes. If you stop to catch it, or stop to return to the front rack position, then it takes a lot out of you - less so if you are to go right into the next rep as the ball or bar goes down.
@two a days: Have fun with those. Those always sound like a great idea ONCE in a while for me, but then I just get totally burnt out! Be careful and listen to your body. If you're going Paleo that will help with recovery
@God story: How is God challenging you guys? In what ways is He molding and bending you? Been pondering that lately for me, thought I'd ask the same for ya'll.
Tuesday, April 23, 2013
4/23/2013
KUNKEL
1st day of two-a-days:
Morning: 3.5 mile run, 8:50 pace with the hound.
late evening: 5 Rounds for time of-
10 burpee box jumps @24''
10 thrusters @95#
10 SDHP @95#
Time: 14:33, Thrusters actually felt pretty good for a change. I think i've gotten stronger at thrusters due to the amount of wall balls i've been doing lately. I really felt like i found a form that maximizes my thruster effort.
@AJ's 1 mile run, you killed it with a 6:30 that's awesome!
1st day of two-a-days:
Morning: 3.5 mile run, 8:50 pace with the hound.
late evening: 5 Rounds for time of-
10 burpee box jumps @24''
10 thrusters @95#
10 SDHP @95#
Time: 14:33, Thrusters actually felt pretty good for a change. I think i've gotten stronger at thrusters due to the amount of wall balls i've been doing lately. I really felt like i found a form that maximizes my thruster effort.
@AJ's 1 mile run, you killed it with a 6:30 that's awesome!
Monday, April 22, 2013
4/22/2013
KUNKEL
3 Rounds for Time:
800M run
15 pull ups
50 air squats
15 pull ups
Time: 20:48
Last week's last WOD was my first one early in the morning in quit a while.
3 Rounds for time of:
1 Mile run
21 KB swings
12 pull ups
Time: 25 min flat.
Gonna try to run 3.5 miles 3 times a week but the kicker is to run then early in the am.
3 Rounds for Time:
800M run
15 pull ups
50 air squats
15 pull ups
Time: 20:48
Last week's last WOD was my first one early in the morning in quit a while.
3 Rounds for time of:
1 Mile run
21 KB swings
12 pull ups
Time: 25 min flat.
Gonna try to run 3.5 miles 3 times a week but the kicker is to run then early in the am.
Thursday, April 18, 2013
4/18/2013
RIDGE
Been a while since I've posted, no excuses... sorry. Been very busy, wife's birthday party, (even with a Farrar sighting), and picking up some extra crossfit classes. So, I guess there are excuses. Here are a few wod's from the week (or weak)
Front squat max
245 (-30# pr)
2 rounds
65# kb each hand, farmer's carry 200m
10 wall walks
10 chest to bar pull ups, no kip
10 deadlift @ 185#
Forgot the time, may have been like 12-14 range
1 min max burpees, 3 min rest x 3
25/24/23
then 3 min after last round
one mile run for time
6:32. Not quite Kunkel/Farrar standard for a mile run, but I'll take it.
Seems like a lot of my strength has gone down, and that could be as I was preparing/doing the open. I hope to gain a lot of this back. Granted, I have legit excuses why the significant drop off in PRs has gone down as of late, but hope to fight through that soon and bring those #s back up. Plus, I'm getting to the point now where I HATE maxing out. can't stand it. At this point in my life, yes I want to get stronger, but seems like my body is breaking down. I keep getting hurt, and I'd rather continue life pain-free and OK in the strong department, rather than be very strong and risk having to take time off from EVERYTHING if I get hurt.
Have a good week guys
Been a while since I've posted, no excuses... sorry. Been very busy, wife's birthday party, (even with a Farrar sighting), and picking up some extra crossfit classes. So, I guess there are excuses. Here are a few wod's from the week (or weak)
Front squat max
245 (-30# pr)
2 rounds
65# kb each hand, farmer's carry 200m
10 wall walks
10 chest to bar pull ups, no kip
10 deadlift @ 185#
Forgot the time, may have been like 12-14 range
1 min max burpees, 3 min rest x 3
25/24/23
then 3 min after last round
one mile run for time
6:32. Not quite Kunkel/Farrar standard for a mile run, but I'll take it.
Seems like a lot of my strength has gone down, and that could be as I was preparing/doing the open. I hope to gain a lot of this back. Granted, I have legit excuses why the significant drop off in PRs has gone down as of late, but hope to fight through that soon and bring those #s back up. Plus, I'm getting to the point now where I HATE maxing out. can't stand it. At this point in my life, yes I want to get stronger, but seems like my body is breaking down. I keep getting hurt, and I'd rather continue life pain-free and OK in the strong department, rather than be very strong and risk having to take time off from EVERYTHING if I get hurt.
Have a good week guys
Tuesday, April 16, 2013
4/16/2013
KUNKEL
Well have to do a catch up again and be brief about it.
Last Friday 15, 12, 9, 6, 3 rounds for time of:
135# clean and jerk
bar facing burpees
Time: 12:32, felt pretty good considering i think it took me around 10 min to do 30 clean and jerk for time previously and this had more and burpees.
Saturday: spent with Midland friends outside of Fredricksburgh playing redneck games: wiffle ball homerun derby, frisbe golf with a football, country golf/ chipping, and the clincher was push a 2000# polaris crew for time approximately 60 yards. I won the first round with 25.5 seconds and came in 2nd the next round with 26.5 seconds. Quads were shot and I spent the following hour sitting to keep myself from puking.
Sunday: Caleb woke up early and with a housefull and a restless wife I toke the little guy running to give the wifey some extra rest and not wake the house and let's just say that rough roads and steep hills put a woopin on my legs for about 35 minutes. However, we did see some axis, whitetail and turkeys(1 gobbler chasing 4 hens).
Today's WOD for time of:
10 HSPU's
20 wallballs @20#
Run 800M
30 T2B
Run 800M
40 Power cleans @125#
50 Burpees
60 SDHP's @75#
Time: 30:20
Well have to do a catch up again and be brief about it.
Last Friday 15, 12, 9, 6, 3 rounds for time of:
135# clean and jerk
bar facing burpees
Time: 12:32, felt pretty good considering i think it took me around 10 min to do 30 clean and jerk for time previously and this had more and burpees.
Saturday: spent with Midland friends outside of Fredricksburgh playing redneck games: wiffle ball homerun derby, frisbe golf with a football, country golf/ chipping, and the clincher was push a 2000# polaris crew for time approximately 60 yards. I won the first round with 25.5 seconds and came in 2nd the next round with 26.5 seconds. Quads were shot and I spent the following hour sitting to keep myself from puking.
Sunday: Caleb woke up early and with a housefull and a restless wife I toke the little guy running to give the wifey some extra rest and not wake the house and let's just say that rough roads and steep hills put a woopin on my legs for about 35 minutes. However, we did see some axis, whitetail and turkeys(1 gobbler chasing 4 hens).
Today's WOD for time of:
10 HSPU's
20 wallballs @20#
Run 800M
30 T2B
Run 800M
40 Power cleans @125#
50 Burpees
60 SDHP's @75#
Time: 30:20
Thursday, April 11, 2013
4/11/2013
Ridge
1RM back squat
305. -30 from a PR
then
:90 on the clock, 200m sprint. Rest with remaining time. Do that 4 times
then as soon as clock is on 6min
4 rounds
2 rounds of Cindy
10 clean and jerk @ 135#
Finished at 18:57
Pretty smoked. First round of C&J was unbroken, then 3/3/2/2, then singles. Awful. Should have been sub 16 or so.
@Kunkel WODs: Good job man. One day you need to film a how to on bar muscle ups. I can't get those to save my life. Hopefully it never comes to that. They are a big weakness of mine. Did you get a chance to do 13.5?
KUNKEL
Today's WOD 5 Rounds for time:
30 Box Jumps
30 Wallballs w/ 20# ball
400M run
Time: 32:06
Catch up again.
Thursday's WOD: 5 Rounds for time of-
50 DU's
30 Toes to Bar
25 Walking lunges
Time: 22:57
@13.5 I have not tried. I think I got too discouraged this past week but I will try it early next week. We're out of town this weekend but plan on staying clean on the diet and ready to get back at it sunday and on. I'll have to do C2B with the rings though but it shouldn't matter much. Looks like a brutal one for sure!
1RM back squat
305. -30 from a PR
then
:90 on the clock, 200m sprint. Rest with remaining time. Do that 4 times
then as soon as clock is on 6min
4 rounds
2 rounds of Cindy
10 clean and jerk @ 135#
Finished at 18:57
Pretty smoked. First round of C&J was unbroken, then 3/3/2/2, then singles. Awful. Should have been sub 16 or so.
@Kunkel WODs: Good job man. One day you need to film a how to on bar muscle ups. I can't get those to save my life. Hopefully it never comes to that. They are a big weakness of mine. Did you get a chance to do 13.5?
KUNKEL
Today's WOD 5 Rounds for time:
30 Box Jumps
30 Wallballs w/ 20# ball
400M run
Time: 32:06
Catch up again.
Thursday's WOD: 5 Rounds for time of-
50 DU's
30 Toes to Bar
25 Walking lunges
Time: 22:57
@13.5 I have not tried. I think I got too discouraged this past week but I will try it early next week. We're out of town this weekend but plan on staying clean on the diet and ready to get back at it sunday and on. I'll have to do C2B with the rings though but it shouldn't matter much. Looks like a brutal one for sure!
Wednesday, April 10, 2013
4/9/2013
KUNKEL
Been lazy on many fronts, logging in is one of many, so here's a catch up.
All of the following have led to some frustration overall and I think that's what gave me some drive for my workout today: Lazy with food intake, Lazy with WODs, Lazy with scripture reading, Lazy with house stuff, Lazy with loving laura and caleb and all around just slacking and changing that immediately.
WOD, 5 Rounds for time of 3 body weight cleans(165#), 20 burpees
Time: 10:48
WOD2, 21, 15, 9 of:
135# deadlift
HSPU's
Time: 8:00
Monday: 3.5 mile run with 6 bar MU's as I passed the bar. Time: 24:30ish
Last Thurs: 2 Rounds for time of:
Run 800M
30 pull ups on rings
30 front squat at 115#
30 toes to rings
30 power cleans at 115#
Time: 24:50
@Paleo: I was loving it and am back at it hard starting last night at dinner. We have yet to branch out to anything to crazy for veggies but loving zucinni, spagetti squash and kale.
@videos: thanks for sending those along. I was not about to watch them but I did read the articles attached and related. I really like it. Typing analogy was great, I still feel like I need to have a baseline of good technique before I can accelarate through higher weight. For example, last night as a warm up I tried cleaning a max, well I was able to get 195 up but that was without a squat. My form is so weak that I felt really uncomfortable trying to squat under the weight and I know I could have gotten more weight if I could have squated under it. For me if I can get that form/ technique down my max will grow rapidly. Thanks again for sending thos along.
Been lazy on many fronts, logging in is one of many, so here's a catch up.
All of the following have led to some frustration overall and I think that's what gave me some drive for my workout today: Lazy with food intake, Lazy with WODs, Lazy with scripture reading, Lazy with house stuff, Lazy with loving laura and caleb and all around just slacking and changing that immediately.
WOD, 5 Rounds for time of 3 body weight cleans(165#), 20 burpees
Time: 10:48
WOD2, 21, 15, 9 of:
135# deadlift
HSPU's
Time: 8:00
Monday: 3.5 mile run with 6 bar MU's as I passed the bar. Time: 24:30ish
Last Thurs: 2 Rounds for time of:
Run 800M
30 pull ups on rings
30 front squat at 115#
30 toes to rings
30 power cleans at 115#
Time: 24:50
@Paleo: I was loving it and am back at it hard starting last night at dinner. We have yet to branch out to anything to crazy for veggies but loving zucinni, spagetti squash and kale.
@videos: thanks for sending those along. I was not about to watch them but I did read the articles attached and related. I really like it. Typing analogy was great, I still feel like I need to have a baseline of good technique before I can accelarate through higher weight. For example, last night as a warm up I tried cleaning a max, well I was able to get 195 up but that was without a squat. My form is so weak that I felt really uncomfortable trying to squat under the weight and I know I could have gotten more weight if I could have squated under it. For me if I can get that form/ technique down my max will grow rapidly. Thanks again for sending thos along.
Monday, April 8, 2013
4/8/2013
Ridge
The CrossFit open is officially over! Now I can go back to not feeling guilty about eating a bowl of ice cream, or, a slice of bread. Not that I'm doing those things regularly now, but if I happen to, I won't tremendously regret it hours later. Besides, after the cleanse and paleo diet for a while anyway, I may have changed my diet (permanently?) for the better. So, here was my only attempt at 13.5
13.5
AMRAP 4 minutes
15 thrusters @ 100#
15 chest to bar pull ups
If 90 reps are completed, additional 4 min. AMRAP
Got 75. By the time I finished my 3rd round of thrusters, I really thought that I had more time. It FLEW by. I broke up my C2B in 3's, b/c I know they are a weakness of mine, so I took it easy, trying to have something left in the tank for future rounds. Forearms still felt a shot, and my grip wraps really helped. I broke up my thrusters only once at third round, going 9/6. If I were to get butterfly pull ups down, I think things would have been totally different... maybe for 14.5 I'll have 'em down. Let me know how you do Kunkel
Starting a bible study on Tuesday night. It'll feel great to get back into the groove - its a men's only, without a single person I know. Anne and I have been going to Denton Bible lately, and Tommy Nelson is still the man.
The CrossFit open is officially over! Now I can go back to not feeling guilty about eating a bowl of ice cream, or, a slice of bread. Not that I'm doing those things regularly now, but if I happen to, I won't tremendously regret it hours later. Besides, after the cleanse and paleo diet for a while anyway, I may have changed my diet (permanently?) for the better. So, here was my only attempt at 13.5
13.5
AMRAP 4 minutes
15 thrusters @ 100#
15 chest to bar pull ups
If 90 reps are completed, additional 4 min. AMRAP
Got 75. By the time I finished my 3rd round of thrusters, I really thought that I had more time. It FLEW by. I broke up my C2B in 3's, b/c I know they are a weakness of mine, so I took it easy, trying to have something left in the tank for future rounds. Forearms still felt a shot, and my grip wraps really helped. I broke up my thrusters only once at third round, going 9/6. If I were to get butterfly pull ups down, I think things would have been totally different... maybe for 14.5 I'll have 'em down. Let me know how you do Kunkel
Starting a bible study on Tuesday night. It'll feel great to get back into the groove - its a men's only, without a single person I know. Anne and I have been going to Denton Bible lately, and Tommy Nelson is still the man.
Friday, April 5, 2013
4/5/2013
Ridge
Today's WOD
20 kb swings
20 burpees
rest :30
15 kb swings
15 burpees
rest :30
10 kb swings
10 burpees
rest :15
15 kb swings
15 burpees
rest :15
20 kb swings
20 burpees
8:26 with a 50# kb
Great workout in prep for 13.5, final installment of the Open. Not looking forward to it, even if it's only 4 min. long. One of these days I'll tackle butterfly pull ups, but since that's not in the bag, things could get ugly in a hurry on this one.
@Videos: Kunkel did you get a chance to watch those videos? I loved how he mentioned the typing analogy. Type incredibly slowly, making absolutely zero mistakes, and you'll be successful but it's not the quickest, most efficient way to type. Type a 200 words a minute, going all out/as fast as possible, and you'll be very fast but not very successful and it's inefficient. Type fast, making minimal mistakes, and you'll be efficient while still getting the goal accomplished in a timely manner. That's kind of the essence of CrossFit in terms of the time and intensity variable.
Its a great topic and one that takes some chewing on to really fathom.
@Diet: How is paleo/clean eating going? Have you ventured out and tried any new/fun recipes or vegetables you never knew existed? I am on a parsnip kick.... a few months back, never heard of them, now I seek them out like crazy. I'll peel them, cut em up, bag em with EVOO, chili powder, s&p with a little garlic, and then on a baking sheet at 400 for 20 min. Great stuff.
Today's WOD
20 kb swings
20 burpees
rest :30
15 kb swings
15 burpees
rest :30
10 kb swings
10 burpees
rest :15
15 kb swings
15 burpees
rest :15
20 kb swings
20 burpees
8:26 with a 50# kb
Great workout in prep for 13.5, final installment of the Open. Not looking forward to it, even if it's only 4 min. long. One of these days I'll tackle butterfly pull ups, but since that's not in the bag, things could get ugly in a hurry on this one.
@Videos: Kunkel did you get a chance to watch those videos? I loved how he mentioned the typing analogy. Type incredibly slowly, making absolutely zero mistakes, and you'll be successful but it's not the quickest, most efficient way to type. Type a 200 words a minute, going all out/as fast as possible, and you'll be very fast but not very successful and it's inefficient. Type fast, making minimal mistakes, and you'll be efficient while still getting the goal accomplished in a timely manner. That's kind of the essence of CrossFit in terms of the time and intensity variable.
Its a great topic and one that takes some chewing on to really fathom.
@Diet: How is paleo/clean eating going? Have you ventured out and tried any new/fun recipes or vegetables you never knew existed? I am on a parsnip kick.... a few months back, never heard of them, now I seek them out like crazy. I'll peel them, cut em up, bag em with EVOO, chili powder, s&p with a little garlic, and then on a baking sheet at 400 for 20 min. Great stuff.
Wednesday, April 3, 2013
4/3/2013
Ridge
Today's
:30 on / :30 off for 25 min
row
Tried to stay above 140m per row
Yesterday's
10-8-6-4-2 Power cleans @ 185#
20-16-12-8-4 box jumps @ 24"
run 100m run after each set
10:55 I think
@13.5
I'm foreseeing a Fran-like wod in our future boys! Gettin ready for it.
@CrossFit thoughts: Going to look up a video and send one your way that tackles the question of sacrificing form and technique for improved intensity. I've seen it, I know its out there, but just need to find it - the creator of CrossFit breaks it down. Give me a few days and I'll get back to you.
Today's
:30 on / :30 off for 25 min
row
Tried to stay above 140m per row
Yesterday's
10-8-6-4-2 Power cleans @ 185#
20-16-12-8-4 box jumps @ 24"
run 100m run after each set
10:55 I think
@13.5
I'm foreseeing a Fran-like wod in our future boys! Gettin ready for it.
@CrossFit thoughts: Going to look up a video and send one your way that tackles the question of sacrificing form and technique for improved intensity. I've seen it, I know its out there, but just need to find it - the creator of CrossFit breaks it down. Give me a few days and I'll get back to you.
Tuesday, April 2, 2013
4/2/2013
KUNKEL
13.4
Only able to get 63 reps and man alive i am amazed how these WODs expose such a variety of weaknesses. Today this WOD really got to my forearms and wrists, proably tied back to technique. I planned on doing some other work afterwards but the rain came hard and I was getting soaked. Also had to do toes to Rings instead of T2B.
Saturday got to get on the bike for 25 miles and it felt great. I definitely feel that my legs are stronger and that it showed on the bike for the first time.
@CrossFit: for me moving forward I feel I want to get in alignment with what I perceive CrossFit's ultimate goal to be as health and wellness scaled to your ability/ limits/ desired gains etc by scaling the weight RXed in WODs so I can focus on technique and skill development. I believe that this will help me make bigger progress in the longterm and I also wanted to master the techniques to give me a broader scope of skill. Thoughts? Thoughts from the Level 1 Cert?
13.4
Only able to get 63 reps and man alive i am amazed how these WODs expose such a variety of weaknesses. Today this WOD really got to my forearms and wrists, proably tied back to technique. I planned on doing some other work afterwards but the rain came hard and I was getting soaked. Also had to do toes to Rings instead of T2B.
Saturday got to get on the bike for 25 miles and it felt great. I definitely feel that my legs are stronger and that it showed on the bike for the first time.
@CrossFit: for me moving forward I feel I want to get in alignment with what I perceive CrossFit's ultimate goal to be as health and wellness scaled to your ability/ limits/ desired gains etc by scaling the weight RXed in WODs so I can focus on technique and skill development. I believe that this will help me make bigger progress in the longterm and I also wanted to master the techniques to give me a broader scope of skill. Thoughts? Thoughts from the Level 1 Cert?
Monday, April 1, 2013
4/1/2013
Ridge
Last two workouts, not done for time
5 rounds
21 deadlifts @ 165#
400m run
today's
5 rounds
40 double unders
20 ghd sit ups
tonight's
400m run
30 thrusters @ 75#
10 pull ups
20 thrusters @ 105#
20 pull ups
10 thrusters @ 135#
30 pull ups
(not done yet)
Saturday's
13.4
7 min AMRAP
3 clean and jerk 135#
3 toes to bar
increase by 3
did a total of 75 reps, finishing my 15 reps of c&j. Could have done better, could ahve done worse, but overall OK. Took a significant drop in the standings from 600s to the 700s, but thankfully, there are more important things in life than where I stand regionally in CrossFit.
Last two workouts, not done for time
5 rounds
21 deadlifts @ 165#
400m run
today's
5 rounds
40 double unders
20 ghd sit ups
tonight's
400m run
30 thrusters @ 75#
10 pull ups
20 thrusters @ 105#
20 pull ups
10 thrusters @ 135#
30 pull ups
(not done yet)
Saturday's
13.4
7 min AMRAP
3 clean and jerk 135#
3 toes to bar
increase by 3
did a total of 75 reps, finishing my 15 reps of c&j. Could have done better, could ahve done worse, but overall OK. Took a significant drop in the standings from 600s to the 700s, but thankfully, there are more important things in life than where I stand regionally in CrossFit.
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