Run, Deadlift

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

4 Rounds + 10m Run (4:17/4:33/5:13/5:40)

$O:  Stretch

warm up
5 min Jump rope

WOD
Run 400 M
30 Box jumps, 27”
Run 400 M
30 Box jumps, 27”

Cash out
2:00
Max push ups then finish with sit ups
32 push ups
27 sit ups

111210 Bench Press 2-2-2-2-2-2-2-2-2-2

Resting 60 seconds between sets:

Bench Press 2-2-2-2-2-2-2-2-2-2

135 x 2
155 x 2
175 x 2
185 x 2
195 x 2
205 x 2
215 x 1
205 x 2
205 x 1
195 x 2

Warm up: CFWU minus pull-ups and dips

Puppies
Three rounds for time of:
3 Muscle-up progressions (Subbed 3 pull-ups & 3 dips for each muscle up)
10 pound Dumbbell thruster, 15 reps

7:15

AM:

On the sixth day of CrossFit, JME made me do…
6 round for time of:
6 sit ups
6 push ups
6 air squats
6 dips
Time: watch reset again… I need to get a new one.

PM:
Workout at the park, clear, -1 C

Recon Ron Over The Top Pull Up Program, step 9

CFWU (sub’ed push ups for pull ups because of the above program)

LSM Custom Programming
I worked with JME and came up with this routine:

5 rounds for time:
4 x 12’ sled pulls with 85 lbs in the sled
20 x 65 lbs back squats
15 Knees to elbows
20 Walking lunges holding 25 lbs plate
20 x 25 lbs Kettle bell swings
30 Tuck Jumps

Time: 37:35

No workout today—24 hour shift at work.  May do this on Tuesday.

Travelling today - unable to work out - logging today as a rest day

111912 Bench Press 5-3-1+

Buy in:
5 min jump rope
2 rounds of:
10 45# overhead squats
15 45# shoulder press
then
3 x 5 ring dips

RRPuP Step 11:
6-5-4-4-3

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(5)

Accessory:
Incline DB Press 50# x 15 x 2
Close grip bench press 135# x 10 x 2
Tricep pressdown (green band) 2 x 10
Curl grip barbell row 115# x 10; 125# x 10
Ab-rollers 2 x 15

Metcon:
Off

SUNDAY 111218

Three rounds for time of:
Row 1000 meters
Run 800 meters

Result was 20:43 but i was using a basketball sized court to gauge my 50m turn around mark. May have been a slight bit shorter.

111215

Pack:

Three rounds for time of:
7 Muscle-up progressions (14/ 14 pullups and dips)
25 pound Dumbbell thruster, 21 reps

9:45

111217

Pack:
Three rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

20.53

CFWU x 3

run 800M, row 100M, run 800M 18:00

I did two to play catch up. Turned out to be a pretty cocky thing to do (the WOD was almost undoable). Plenty of rest since to recover.

Crossfit warmup x 3 rounds

Deadlift
75kg (165lbs) x 12
115kg (253lbs) x 5
135kg (297lbs) x 5
135kg (297lbs) x 5
135kg (297lbs) x 5
135kg (297lbs) x 5

Tuesday 111213
Three rounds for time of:
5-15 pound Dumbbell squat snatch, 15 reps, right arm
15 Sit-ups
5-15 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Somewhere around 15 minutes. I was totally surprised by this workout.