Did a little catching up.
Dead Lifts
55-55-75-85-85-85-85(PR) well everything on this one as a PR since I’ve not done them before.
Double unders, cleans, dips, double unders
This one took longer, when I started with the cleans I changed from the dumbells to the short olympic bar(35#). I was having a hard time coordinating the light dumbells and the motion of the move.
100 single unders (forgot what the subs were)
25 cleans at 35#
25 bench dips
100 single unders- then remembered to do step ups as a sub, by then I was pretty done with leg stuff, so I did 10 each leg step ups.
time 14:49
Today was tough, brutal, after a few too many Blue Moon’s last night…ugh.
3 rounds
No row machine, subbed 500m run in addition to the 400m, 900m total/rd
21 squats and 21 push-ups/rd
Total time: 20:25
1st rd run 900m @ 8.0 mph
2nd rd run 900m @ 7.0-8.0 mph
3rd rd run 900m started @ 8.0 mph for 1:20, then 7.0 mph for 1:00, the balance at 6.0 mph
Cool down: 10 minute walk on the treadmill, heart rate still didn’t get below 130 bpm
Max 2 DL
Used one arm with a KB
52kgX2
56kgX2
60kgX2(PR)
Was very happy with this one, as I’ve been stuck on 56kg for the last 3 months. Before I broke my arm back in November my regular DL PR was 135#, so I am pleased with a one arm DL PR of 132#!
Max 3 press
Used DB
20#X3
25#X3
30#X2(f)
Couldn’t quite get the last one up with 30#, but was still happy with the lift considering it has been a couple months since I have been able to lift 30# doing a one armed press.
Fran today, first time doing kipping pull-ups throughout, not assisted or jumping. Did the 9 rounds of 5 each with 35# thrusters in 6:46. Looking forward to getting more pull-up reps, and getting this in 5 min.
After 4 months of Crossfit and Crossfit Endurance, I feel like I’m starting to see some real improvements and am setting some PRs in the heavy lifting. I am most pleased with the effects this program has on my running; no more LSD runs yet every time I do a time trial, I’m stronger and faster. My goal is to run a 1/2 mary in under two hours in May while diligently using Crossfit as my basis for training. Going Zone will help too, I’ve been slacking way too much on the diet and I can only wonder what my progress would have been.
FRAN yesterday
10 min. elliptical, various stretches
modified to 12/9/6 with kipping pull-ups and 45# thrusters
4.25
First time getting thru Fran doing real pull-ups instead of using the Gravitron.
SDHP and DIPS today
10 min. elliptical, stretching, and 3 rounds 10 sit-ups, 10 push-ups, and 5 KPU
Puppy Plus: 7 rounds for time:
45# SDHP 10 reps
10 bar dips
12.24
I’m extcited that I can do some dips, even if the ROM isn’t quite full. My vertical stability is much better than it was last week when I tried these for the first time since college!
I have noticed that after a WOD including squats (or power thrusts etc) that my quads, hams, hip-ab/ad’s, lower-back, and calves(a little) feel worked, but my gluts are never sore! Is my form off or something? Any advice?
used 66# assist on Pull ups until round 6 then used 72# last set of pull ups were pretty weak and probably shouldn’t be counted. also was more like 2.5 pull ups the last one of each set was pretty bad as well.
warm-up
800m run
then…
3 rounds of:
10 k-2-e
5 HSPU head-to-deck, regular hands on deck
7 back squats (135/185/205#)
10 pull-ups
ME Work
Shoulder press (1RM=172.5)
5@135 .(JavaScript must be enabled to view this email address)
4,1@150 *1min rest b/w sets (5RM=147.5)
(5min rest b/w sets)
5min rest, then…
attempt 12-20reps @ 125; got 9,6 *1min rest b/w sets (prev. 12@120)
10min rest, then…
WOD (modified)
AMRAP in 20min of:
500m C2 row (1:47.9/1:46.9/1:48.0/1:48.3)
21 Burpees (with push up and jump)
400m run (a there-and-back)
3 complete + 500mC2 row in 20:06
[finished the Rx’d 3 rounds in 18:01]
Again, I’ve been around long enough to have done this one that last time in came around in 2004. Happy with the >7min improvement, probably all due to not breaking the burpees as much.
