TUESDAY 110920

SLEEP (hrs): 7.5
WOD: 500m-1000m-2000m row 1:37.9(8)-3:40.7(4)-7:30.3(5)
MWOD: mega WU
WATER (7x16oz): 5/7
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 3
Water
Fish oil
Water
Athletic greens
Bacon x2
Coconut oil
Cabbage
Eggs x4
Coffee
Water
Jerky
Taco Bell #2 wPepsi (-3)
Water
Ribs
Ice cream (-)

MONDAY 110919

SLEEP (hrs): 7.5+
WOD: 4x400-15 thrusters-15 PU (20:50)
MWOD: mega WU-foam roller
WATER (7x16oz): 6/7
NUTRITION: Level II (no sugar)
CHOW: A
Fish Oil (g EHA/DHA): 14/7
Athletic Greens (Tbs): 3
Water
Coconut water
Protein powder x2
Athletic greens
Coffee
Water
Rotisserie chicken x2
Water
Jerky
Green tea
Jerky
Chicken curry soup
Paleo banana ice cream
Fish oil

SUNDAY 110918

SLEEP (hrs): 7.5+
WOD: Rest day
MWOD: nada
WATER (7x16oz): 1/7
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (g EHA/DHA): 0/7
Athletic Greens (Tbs): 0
Coconut water
Bacon x1
Dragon omelet x2
Coffee
Pork ribs w BBQ
Gummy berries x3 (-)
Pepsi (-)
M&Ms (-)
Gummy berries (-)
Peanut M&Ms (-)

SATURDAY 110917

SLEEP (hrs): 6.0- (tired)
WOD: FGB (313) class B
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I (breakfast/protein)
CHOW: F-
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Coconut water
Athletic Greens
Bacon x2
Eggs x6
Cabbage
Vanilla latte (-)
Cookie (-)
Chips n salsa (-)
Brats (-)
NorCal margarita x4 (-)
Ice cream n M&Ms (-)

FRIDAY 110916

SLEEP (hrs): 6.0- (tired sore from run)
WOD: OHS 1-1-1-1-1 (165)
MWOD: megaWU
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
**spicy food comes out wrong**
Water
Athletic Greens
Bacon x2
Eggs x4
Cabbage
Coffee
Jerky
Steak
Cauliflower
Chicken broth
Beers (-)
Fajitas
Flour tortillas (-)
Chips n salsa (-)
Strawberry margarita (-)

THURSDAY 110915

SLEEP (hrs): 7.0
WOD: BDE Run (3.7mi)
MWOD: nada
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x2
Eggs x4
Cabbage
Coffee
BK double chicken sandwich
Jerky
Green tea
Braut x2
Panang chicken
Ice cream (-)
Candy (-)

WEDNESDAY 110914

SLEEP (hrs): 6.0+
WOD: Half Cindy 6+15
MWOD: foam roller / mega warm up
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: B
Fish Oil (g EHA/DHA): 14/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x3
Eggs x4
Cabbage
Green tea
Bacon x3
Brauts x5
Green Tea
Chicken
Ice cream (-)

TUESDAY 110913

SLEEP (hrs): 9.0+
WOD: 15-12-9-6-3 Power cleans / barbell burpee (11:26) (105)
MWOD: foam roller / mega warm up
WATER (7x16oz): 6
NUTRITION: Level I (breakfast/protein)
CHOW: C+
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x3
Eggs x4
Mushrooms, peppers
Green tea
BK double stacker x2 (-)
BK double stacker x2 (-)
Crack spaghetti
Ice cream (-)

MONDAY 110912

SLEEP (hrs): 4.5- 2am NFL
WOD: Front squat 5x5 / Db Bear 10
MWOD: foam roller
WATER (oz): 32
NUTRITION: Level 0
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Coconut water - 8oz
Protein powder x1
Coconut milk - 8oz
Beef n broccoli
Veggies
Ice cream (-)
Spaghetti
Wine cooler (-)
Gogurt (-)
Granola bar (-) x5
Ice cream (-)

SUNDAY 110911

SLEEP (hrs): 3.0
WOD: Rest Day
MWOD: nada
WATER (oz): 16
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Dragon omelet x2
Doritos (-)
Granola bar (-)
Spaghetti
Pepsi (-)
Coffee
Cookie (-)
Rotisserie Chicken
Granola bar x2 (-)

Sent from my iPhone

SATURDAY 110910

SLEEP (hrs): 3.0-
WOD: Rest Day
MWOD: nada
WATER (oz): 24
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water - 16oz
2x egg mcmuffin
Vanilla Latte (-)
Cookie (-)
Hamburger
Braut
Chips n cheeze
Crown n Pepsi x6 (-)
Ice cream (-)
Birthday cake

Sent from my iPhone

FRIDAY 110909

SLEEP (hrs): 4.5-
WOD: 5x 250m row, 25 PU, 25 BJ
MWOD: nada
WATER (oz): 48
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 12oz
Protein powder x1
Vanilla Latte (-)
Cookie (-)
Jerky
Pork chop
Crack spaghetti ++
Crown n Pepsi x2 (-)
Ice cream (-)

THURSDAY 110908

SLEEP (hrs): 6.0+
WOD: Thruster 3-3-3-3-3-3-3 (145)
MWOD: foam roller / pain ball
WATER (oz): 48
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 12oz
Protein powder x1
Vanilla Latte (-)
Cookie (-)
Jerky
Almonds
Cheese Ramyan (-)
Yakimandu (-)
Pepsi (-)
Almond Joy (-)
Pork chop
Fried rice (-)
Ice cream (-)
Fish oil (Tbs): 2

Sent from my iPhone

WEDNESDAY 110907

SLEEP (hrs): 7.5+
WOD: Tabata PP-Jumping Lunges (156)
MWOD: foam roller
WATER (oz): 24
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 8oz
Protein powder x2
Frozen berries
Coconut oil
Vanilla Latte (-)
Cookie (-)
T-bone
Green beans
Ice cream scoop
BK double chicken sandwich (-)
Fries (-)
Ice cream (-)
Fish oil (Tbs): 2
Athletic Greens (Tbs): 1

TUESDAY 110906

SLEEP (hrs): 7.5+
WOD: Half Barbara (19:22)
MWOD: foam roller
WATER (oz): 30
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Bacon (2)
Cabbage eggs (5)
Coconut water - 16oz
Protein powder x2
Bacon (3)
Salmon patty
Cauliflower mash
Ice cream (-)
Paleo banana ice cream
Chicken n noodles (-)
Hard candy (-)

MONDAY 110905

MONDAY 110905

SLEEP (hrs): 7.5 + nap
WOD: CrossFit Total (710)
MWOD: nada
WATER (oz): 36
NUTRITION: D-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 8oz
Protein powder
Eggs Benedict (-)
Ham/bacon
Vanilla Latte (-)
Salmon patty
Ho Lee Chow (-)
Coke float (-)

Hard Reset

That time of year again. Going to start tracking my nutrition and performance (again).

Stay tuned for daily posts...

c.h.

SS Squat (200)

MONDAY 101101

Squat

45x5
95x5
135x5
185x5
200-200-200 (2:00)

SS Deadlift (275)

FRIDAY 101030

Deadlift 5-5-5

135x5
185x5
225x5
275-275-275

SS squat (195) bench (185)

WEDNESDAY 101029

CFWU 1x10

Squat

45x5
95x5
135x5
195-195-195

Bench

45x10
95x5
135x5
185-185-185

Strict pull ups
3-3-3

VFF EZ 15

TUESDAY 101026

VFF EZ 15-min run

Slow n easy; hills felt way easy...

Starting Strength

MONDAY 101025

CFWU Extreme 1x10

Squat 5-5-5 (185)
45x5
95x5
135x5
185-185-185 (3:00)

Press 5-5-5 (95)
45x5
95-95-95 (2:00)

Power clean 5-5-5 (135)
45x5
95x5
135-135-135 (2:00)

Half marathon (21km) 2:12:36

SATURDAY 101016

21km - 2:12:36

1st 5k - 34:16
1st 10k - 1:04:41
1st 10.5k - 1:06:30
2nd 10.5k - 1:05:56
Last 10k - 1:04:12
Last 5k - 31:11

Wendler W2 deadlift bench

FRIDAY 101015

Deadlift 3-3-3

260-275-290

Bench 3-3-3

185-195-205

200-400-600 x2 (12:46)

WEDNESDAY 101013

200-400-600m runs
Rest half time of previous run

12:46

Left calf very tight. Stopped after two rounds.

Wendler W2 squat press

TUESDAY 101012

CFWU 3x5

Squat 3-3-3

185-200-210

Press 3-3-3

110-120-125

40-min TT

FRIDAY 101008

CFWU 1x20 (10-5-3-2)

40-min loop (VFFs)

Collier-Gas station loop - MP Hill - Jade House hill - gate 7 - Samgacki - Gate 19 - Collier

37:34

Wendler W1 DL/Bn

WEDNESDAY 101006

CFWU 5x5 ++

Deadlift 5-5-5

135x5
185x5

245-260-275

Bench 5-5-5

135x8

175-185-195

METCON

50-30-20

45-lb Kb swing (US)
Sit ups

6:52

5-min TT - VFFs

TUESDAY 101005

3 x Collier Laps: 3-min rest

4:47-4:55-5:06

Wendler W1 Squat & Press

MONDAY 101004

CWCF 2x10 (10/8-2)

Squat

135x8

175-185-195

Press

45x10

110-115-115

5k run VFFs

SUNDAY 101003

5k run in VFFs

SATURDAY 101002

Rest Day

FRIDAY 101001

APFT 50-60-14:25

How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)

From Tim Ferriss
http://feedproxy.google.com/~r/timferriss/~3/Bc1NGfuvF54/

- Get your own blog app at MotherApp.com

Sent from my iPod.

Wendler 5-3-1 W4

THURSDAY 100930

CFWU 1x15 (9/6)

Deadlift 5-5-5

185-195-225

Bench 5-5-5

135-145-155

Suicides 4 rounds of 60/60

6-6-6-7

WEDNESDAY 100929

Press 5-5-5

80-85-95

Wendler squat W4

MONDAY 100920

Wendler squat W4

5-5-5

135-145-155

10k (57:04) VFFs

SATURDAY 100918

10k run in VFFs

56:04

Wendler DL W3

FRIDAY 100917

CFWU 1x15(8/7)

Deadlift W3 5-3-1

245-265-295(2)

Skill: double unders (weak - 8s)

200-400-600 (15:41)

THURSDAY 100916

CFWU 2x10 (a few strict pull ups)

2 rounds for time of:

200m run
400m run
600m run

Rest exactly the amount of time it took you to run the last sprint.

15:41

Wendler W3 Press

WEDNESDAY 100915

CFWU 3x5

Press W3 5-3-1

95x5

105-115-125(4)

Broken down Fran
7-7-7-5-5-5-3-3-3

8:12

Baseline x 2 (15:33)

TUESDAY 100914

CFWU 3x5 pull ups still weak

CFY Baseline 2 rounds for time:

15:33

7:19-8:14

Back squat W3

MONDAY 100913

CFWU 3x5

Back squat 5-3-1

135x10

170-190-205 (3)

Push up pyramid across sideline
1,2,3...7,8,9,10,9,8...3,2,1

8:46

45-min run (VFFs)

SUNDAY 100912

Slow run up gas station hill. Left at back gate (locked), up to back of DHL, gate 10 past Korean War Museum and around to gate 19 and then commissary then home.

Ran 10-min, walked 1-min.

45:43

Wendler Deadlift W2

FRIDAY 100910

CFWU 3x8

Deadlift 3-3-3

135x8
185x5
250-265-280

Mag 7 plus 30-day Paleo Challenge

WEDNESDAY 100908

Mag 7 0500 routine day 1

CFWU 3x8 minus pull ups

Wendler Press 3-3-3 W2

95x8

110-115-120(5)

Hindu push ups x 12
Bridging (weak)

5k (28:52)

MONDAY 100906

CFWU 3x8

Wendler back squat W2

3-3-3

135x8

180-190-200

5k run (28:52) VFFs

6:32 - commissary
10:14 - blackhawk
6:55 - return leg
5:07 - block

Wendler Deadlift W1

FRIDAY 100903

CFWU -- 3x7

Deadlift 3x5

135x5
185x5

235-250-265

Tabata push ups
11-10-9-8-5-5

100 singles - 50 DUs - 100 singles
4:02

Wendler Press W1

WEDNESDAY 100901

CFWU 3x6

Press 5-5-5

105-110-115

400-25-25 (17:05)

TUESDAY 100831

4 rounds for time of:

400m run
25 push ups
25 sit ups

Partition as needed.

17:05

39 Double Unders in a row!!! PR!!!

Wendler Back Squat W1

MONDAY 100830

Back Squat

10x135

5-5-5
170-180-190

CFY Baseline (6:18)

SATURDAY 100828

CrossFit Yongsan Baseline

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

6:18 (3:33 800)

Short Loop (28:41)

MONDAY 100823

Short Seobingo Tempo Run Loop
27:18

Gate 17 - 12:20
Transition - 1:01
Remainder - 13:56

Used tempo trainer @90 most of the way. Need to get quicker feet...

Push up Grinder
(4 Push ups/4 Sit-ups)

10 rounds - 3:01

Pull up ladder (12+4)

MONDAY 100811

Pull up ladder

12 rounds + 4 reps

After party:

10-9-8-7-6-5-4-3-2-1 rep rounds

95-lb back squat
Push ups (broken)

7:10

Press 5x5 (125)

MONDAY 100809

Press 5x5

75-95-105-115-125 (PR)

Max reps @ 95lb - 12

After Party: "Despicable Math"

33 Pushups, 27 KB Swings, 21 DB Thrusters

27 Pushups, 21 KB Swings, 15 DB Thrusters

21 Pushups, 15 KB Swings, 9 DB Thrusters

Badger (30-20-10) (36:56)

SATURDAY 100807

"Badger"

3 rounds for time:
30 squat cleans (95#)
30 pull ups
800m run

Scaled: 30-20-10

(36:56)

30 - (7:42-5:46)
20 - (7:33-5:58)
10 - (4:10-5:43)

LSD 25

FRIDAY 100806

Easy run (VFFs)

G2OH-Cindy (18:04)

WEDNESDAY 100804

3 rounds for time:

5 ground to overhead (115-lbs)
3 rounds of Cindy

18:04

CFOT Ketchup-4 (28:03)

TUESDAY 100803

 

 

4 rounds for time:

 

400m run

30 wall balls

20 push ups

 

28:03

 

5:05-7:29-7:43-7:46

5-3-1 Back Squat (5-5-5)

MONDAY 100802

 

 

Back Squat 5-5-5

 

45x10, 135x5, 135x5

 

170-180-190

 

 

METCON

 

100 singles

50 double unders

100 singles

 

4:31

 

 

Sleep: 6

CF Breakaway

SATURDAY 100731

For time:

20 pull ups
25 CFG push ups
30 air squats
50m run (20#)
15/20/25
200m run
5/10/15
400m run

14:26

Muscle up - Bear

FRIDAY 100730

Muscle ups - Bear complex
5-4-3-2-1

Subbed 3 pull ups - 3 ring dips
95-lb Bear complex

17:40

4 x 400 (11:18)

THURSDAY 100729

4 x 400 -- :90 sec rest btw

1:42 - 1:41 - 1:41 - 1:44

11:18

DU - Pull ups (23:08)

TUESDAY 100727

 

Double unders -- Pull ups

50-40-30-20-10

25-20-15-10-5

 

23:08

Front Squat

SUNDAY 100725

 

Double under warm up (ugly)

 

 

Front Squat 5-5-5

 

185-195-205(4)

 

 

Pull up Ladder (every minute)

1-2-3-4-5-6-7-8-9...

Deadlift 3RM (335)

FRIDAY 100724

Deadlift 3RM

225-275-315-335

THURSDAY 100722

THURSDAY 100722

4-min intervals / 1-min rest

Double unders: 74
HSPU: 15 (2" - 45-sec hold)
Burpee pull ups: 32 C2B
Row: 53 calories
OHS: 39 (75lbs)

Sleep: 6.0 (Madden/Criminal Minds)
Stress: 5 (homework)
Fatigue: 2

B: 4/3/0 (2 brauts, 2 apples)
L: 6/10/0 (pork chops, veggies, spiced apples, 12oz Pepsi)
S: 0/22/0 (3 x crown & Pepsi, chips, ice cream)
D: 7/0/4 (pork chop, mixed nuts)

1-mile run (7:37)

WEDNESDAY 100721

10-min warm up

1-mile run (7:37)
1:48-1:54-1:57-1:56

10-min cool down

Sleep: 7.5 (crazy dreams)
Stress: 5 (homework)
Fatigue: 2 (good til after big, late lunch)

B: 4/4/4 (eggs, peppers, mushrooms, 1 bacon strip, apple)
L: 10/2/6 (steak, 2 brauts, apple, mixed nuts)
S: 0/12/0 (NorCal margarita, crown & pepsi)
D: 2/2/2 (zone bar)

P/PP/PJ 3RM

TUESDAY 100720

3RM

Press 135
PP 165
PJ 175

Sleep: 7.5hrs
Stress: 6 (homework)
Fatigue: 1 (felt great)

B: 4/4/10 (eggs, peppers, mushrooms, apple, Tbsp coconut oil)
S: 3/3/0 (string cheese, apples)
L: 8/4/8 (steak, braut, green beans, mixed nuts)
D: 2/2/2 (zone bar). Skipped dinner?!
Fish oil & simple greens

Chelsea (4+11)

FRIDAY 100716

5 pull ups
10 push ups
15 squats

4+11

Cindy (11)

Running...

THURSDAY 100715

1-mile run. Rest 5-min.
800m run. Rest 4-min.
600m run. Rest 3-min.
400m run. Rest 2-min.
200m run.

7:48
4:19
3:12
2:05
:45
32:12

LSD

TUESDAY 100713

30-min run

Snatch T2B

MONDAY 100712

10-9-8-7-6-5-4-3-2-1

Power snatch (115-lb)
Toes to Bar

24:03

Sevens

SATURDAY 100710

Sevens rounds for time:

7 hang power cleans (115-lb)
7 burpees
7 pull ups
200m run

24:55

FRIDAY 100709

FRIDAY 100709

AMRAP20

5 TGU (35-lb)
10 ring dips (sm band)
15 wall balls

4 rds + 2 TGUs

Thruster (185)

WEDNESDAY 100707

20-min to find 1RM Thruster

135-165-175-185(F)-185-195(F)

AMRAP12

10 Db Push press (40-lb)
20 sit ups
30 OH plate walking lunges

3 rds + 3 lunges

FRIDAY 100702

3 rounds for time:

400m run
15 Kb swings (35lb)
15 K2E

15:00

WEDNESDAY 100630

6 rounds for time:

5 C&J (115lb)
10 burpees

(24:00)

OHS (155)

MONDAY 100628

20 minutes to find 1RM

135-145-155

AMRAP10

15 Kb swings (53lb)
30 jumping lunges

(4)

Snatch 1-1-1-1-1-1-1 (105)

FRIDAY 100625

Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105

Slow today.  Several fails.  Was "floating" through third pull.  Not very explosive at 0515am I guess...  First week in a long time that I wasn't wrecked by the end of the week...  Progress...???


WEDNESDAY 100623

Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground.  Touch and go seven times.
5 rounds.  Rest as needed between rounds (2:30)
95-95-95-105-105


TUESDAY 100622

7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps

19:30


SATURDAY 100619

Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)

19:38

Press 3-3-3-3-3 (135)

THURSDAY 100617

Press 3-3-3-3-3

95-115-135-155(F)-145(1)

3RM PR (135)
1RM PR (145)

After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls

14:58

Pulled right quad...

Deadlift 2-2-2-2-2 (275)

TUESDAY 100615

Deadlift 2 reps every 2:30 (275)

CFOT Chipper

SUNDAY 100613

For time:

30 double unders
20 OHS (75#) 20
20 pull ups
20 HSPU (75# press) 15/5
20 snatches (75#) ugly
400m run (~3:00)

14:45

PT push ups (25-15-10)

MONDAY 100607

3x25 push ups
1-min rest btw sets

Do as many as you can then go to your knees to finish up the set of 25.

Got 25-15-10

Back squat (225) 4x400m

FRIDAY 100604

10 minutes to find 1RM back squat:
185-205-225-235(F)

Tweaked hips around back at bottom of the squat. Crap.

4x400m rest 2, 3, and 4 minutes.

1:25, 1:32, 1:34, 1:34

Score is total seconds on sprints minus Back Squat weight. Lower or
negative number is better.

365-225=140

Snatch (135)

WEDNESDAY 100602

10-min to find Snatch 1RM (135)

Rest 2 min

4 rounds for time:
5 snatch (95-lb)
20 double unders
10 pull ups

20:13

AMRAP 12

TUESDAY 100601

AMRAP in 12 minutes of:

20 Double Unders
10 Box Jumps, 24"
10 weighted walking lunges, 24kg Kb

Buy in: 20 HSPUs
Subbed wall walks (3:00 - 7 ww)

7 wall walks
3 rds + 3 lunges

Snatch (105)

Snatch 1-1-1-1-1 (80%)
105lbs

METCON
3 rds for time:
25 snatch balances (65-lb)
50 ab mat sit ups

19:58

75 Burpees (11:47)

TUESDAY 100525

75 burpees
Every minute do 5 pull ups.

11:47
55 total pull ups

Cindy - Deadlift

SATURDAY 100522

5 rounds for time of:

3 rounds of Cindy
225-lb deadlift, 5 reps

30:02

Front squat - slapping push ups

FRIDAY 100521

Back squat 5x3 (135#)

Fast explosive reps outta the bottom. 60% of your 3RM. Rest exactly
60 seconds between sets.

AMRAP 10

10 Kb front squats (32kg)
15 alternating slapping push ups

5 + 6 FS

Fight Gone Bad (246)

THURSDAY 100520

Fight Gone Bad (246)

Wall balls (20#)
SDHP - 75lbs
Box jumps - 20"
Push press - 75lbs
Row - calories

94/81/71

Only highlight was 31 wall balls at the very beginning. Everything
else needs work...

Rest Day

WEDNESDAY 100519

Rest Day

APFT

TUESDAY 100518

50 push ups
60 sit ups
16:00 2-mile run

Meant to treat this as a rest day but even doggin this PT test kicked
my butt because CrossFit is still smoking me. Need to get more
sleep. More eats better. Less Crown & Pepsi...

OHS (185)

MONDAY 100517

10-min to find your 1RM OHS

155-175-185(F)-185

Rest 2-min

3 rounds for time

10 OHS (135)
50 double unders

19:58 (10-8-6)
Got 15 DU in a row at one point

Clean & Jerk (175)

SUNDAY 100516

Clean & Jerk 1RM in 10-min

175lbs

1 mile run

8:30 (8:00 + shoe change)

AMRAP

FRIDAY 100514

10 pull ups

AMRAP in 15 min:

5 HSPU (med/sm)
10 Front Squats (145)
15 Toes to Bar (T2B)

3 + 4 FS

Split Jerk (195)

WEDNESDAY 100512

Split Jerk
Find 1RM in 10-min period.
155-165-175-185-195

Rest 2 minutes.

AMRAP in 8 minutes:
30 double unders
7 CSB Pull Ups

2rds + 7 DUs

NE Regionals WOD

TUESDAY 100511

For time:

50 box jumps (24")
40 Kb swings, 24kg
30 barrier burpees (over sandbag)
20 Kb squat cleans, 24kg
10 push press (30# DB) too light
20 Kb SC
30 B burpees
40 Kb swings
50 box jumps

25-min cutoff

DNF - 7 box jumps

Outlaw CrossFit Day 1

MONDAY 100510

Mag 7 ab workout

Early morning run to O'club hill and back. 19:06

Afternoon WOD
5-4-3-2-1 rep rounds for time
Muscle ups
115-lb Bear Complex
(power clean, front thruster, back thruster is one rep)
subbed 4 pull ups and 4 ring dips per MU (dips with mini band)

19:04

200-400-600 (7:35)

SUNDAY 100500

Run 200m
Rest same time
Run 400m
Rest
Run 600m

7:35

Calves hurt like shit. Walked back.

Row push row

FRIDAY 100507

Row 1000m
30 push ups
Row 750m
20 push ups
Row 500m
10 push ups

12:48

5k run (30:03)

TUESDAY 100504

 

5k run

 

30:03

 

with VFFs