Friday, August 1, 2014

Retest "5-4-3-2-1"

Today's workout

5-4-3-2-1:

500m row / 50 air squats, 400/40,etc


I've gotten faster at the 1 arm rowing as well as better at squatting. 


This was the first workout I did after 2 forced weeks off post surgery and I did it again today. I crushed the first time by around 7 minutes. Not sure if I should be amped at the improvement or embarrassed at the first time, maybe both. 


Also, this removable cast, while a pain in the rear, makes showering so much better. 


Time 14:04

Monday, July 28, 2014

Helen - Benchmark (W78)

Metcon - 7.28.14

"Helen" (Time)
3 RFT:
400m Run
21 KBS, 24/16kg
12 Pull ups

Weightlifting

Back Squat (5 x 7, across)
____________________________

The 1 arm, no running version of this was
3RFT:
2 min airdyne
21 SA KB snatch - 12kg
12 SA ring rows 
13:15


Another crossfit lady completed


I did the squats with a 16kg KB. 

Sunday, July 27, 2014

Squats - A LOT OF SQUATS

10 min warn up on the airdyne. 


Then 250 air squats

13:52


Took longer than I thought it would. Did yogability afterwards. Maybe I will be able to walk tomorrow. 


Tomorrow is Helen. I haven't done her yet. Ready to give it a shot. 

Saturday, July 26, 2014

25 min partner AMRAP

7/26/14

Another tough partner WOD today

25 min AMRAP
50 wall balls ( KB thruster for me)
40 KB swing 
30 Toes to bar ( to rig for me)
400m run (200 each) - I rowed

We switched every 5 reps to keep intensity up. It was tough but good.   

Enjoyed working out with Andy

Friday, July 25, 2014

7.25.14

Weightlifting

Front Squat (10 x 3, across )

Metcon

Metcon (6 Rounds for reps)
Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

RX Plus (as written)
RX (115/75) (135/95) (205/135)/ C2B or Pull Ups

Next Level

Metcon (Time)
1,000m Row
100 Double Unders
1 mile Run



87 total reps

rowed 2500m

Thursday, July 24, 2014

Partner WOD

I can see an early bed time in my future after tonight's partner WOD. 

3RFT 
500 row
12 burpees
21 box jumps ( steps to not jar the pin )

Partner 2 gets on the rower as soon as #1 is off. Each partner completes all 3 rounds. 

Blaha & I partnered up and he really pushed me through the last of the box steps.
This one drained me

Tuesday, July 22, 2014

Satan's Whiskers

7/22/14
Weightlifting

Single Arm Bench Supported Dumbbell Row (4 x 10, Each Arm )

Metcon

"Satan's Whiskers" (Time)
3RFT:
10 C2B
10 Front Squats
10 Burpees

Rx Plus (165/115)
Rx (135/95)

_____________________
10 SA RR
10 Front Squats - 16 kb KB
10 Burpees

Whitney gave me a good push when my SA burpees started going to shit in round 2