MONDAY 121008

CrossFit Alexandria Week 2

back squat 3-3-3
(185-205-215)

For time:
40 wall balls (20)
20 power cleans (95)
30 WB
15 PC
20 WB
10 PC
(10:44)


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FRIDAY 121005

CFA

Deadlift 3-3-3 (185-205-225)

3 rounds
Max strict pull ups
3-min rest
small band (weak)

1000m row (damper: 4)
(3:29.6)

WEDNESDAY 121003

CFA

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

3RFT
20 Kb swings (20-kg)
30 Double unders
(4:49)

THURSDAY 120927

SLEEP (hrs): 7.5(-)
WATER (6x16oz): 4/6
Fish Oil (Tbs): 3
Multivitamin: 1
Cheats: 1
MWOD:
WU: 400m run 25 DU 200m backwards run 25 DU 400m run (7:59)
WOD: AMRAP12
9 donkey kicks
12 push press (front/back)(75#)
18 lateral bar jumps
(5+4PP) Andy 10rds...

test

test

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TUESDAY 120228

SLEEP (hrs): 7.5(-)
WATER (6x16oz): 5/6
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 2
MWOD: rotations
WU: 3x10 CFWU(-)
WOD: 5RFT
5 ring rows
5 push ups
5 Kb swings (45#)
(4:30)
1-mile jog
1-mile TT (8:30)
Pushup Progressions: 15 @ hour x 7

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MONDAY 120227

SLEEP (hrs): 7.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 2
MWOD: nada
WU: 1x10 CFWU(-)
WOD: 3RFT
20 Wall Balls (9')
40 Walking lunges (25#)
13:30

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SATURDAY 120225

MWOD: nada
WU: Rotations
WOD: Games 12.1
AMRAP7 Burpees (63)

THURSDAY 120202

SLEEP (hrs): 4.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: Fishing Game
WOD: Thrusters / MU superset 5x3
Thrusters 95-115-135-145
METCON: AMRAP15
5 Thrusters (95#)
3 MU progressions
9rds + 5reps

TUESDAY 120131

SLEEP (hrs): 7.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 3
Multivitamin: 0
Cheats: 2 (good start)
MWOD: hamstring rotations
WU: rope push up PU Kb swings
WOD: 50-40-30-20-10
Back squat (50-20-15-10-5)
Rope climbs (5-4-3-2-1)
*jumping rope pull ups (15-12-9-6-3)

14:03 (ouch)

Motivation

CrazyWife CrossFit is back...!!!

Dear CrazyWife fans,

After three exciting years running the first ever CrossFit Affiliate in South Korea, we are headed back to the U.S. ready to fire up the functional fitness engines again.

Coming to a garage gym near you (if you are in Clarksville, Tennessee...).

Stay tuned...

Love,

CrazyHusband

SATURDAY 120114

SLEEP (hrs): 9.0+ (Ambien)
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2 (good start)
MWOD: foam roller
WU: nada
WOD: 5 rounds*
3 pull ups (blue)
6 push ups
9 double unders
*WTF, is Vegas at elevation...???

SATURDAY 120107

SLEEP (hrs): 6.0
WATER (6x16oz): 6/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 3
MWOD: foam roller
WU: DWU
WOD: Annie (10:03)

FRIDAY 120106

SLEEP (hrs): 1.5
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 4
MWOD: nada
WU: nada
WOD: nada

THURSDAY 120105

Sleep: 4.5 hrs
Cheats: 5

WEDNESDAY 120104

SLEEP (hrs): 6.0
WATER (6x16oz): 3/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller-
WU: DWU
WOD: 3x5
FS (115)
PC (95)
SP (75)

MONDAY 120102

SLEEP (hrs): 7.5
WATER (6x16oz): 4/6
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller-
WU: Cindy(1rd)
WOD: 3x5
FS (135)
PC (125)
SP (95)

SUNDAY 120101

SLEEP (hrs): 4.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 0
MWOD: nada
WU: nada
WOD: Rest Day

FRIDAY 111230

SLEEP (hrs): 7.5
WATER (7x16oz): 1/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: grok hang 2x:30
WOD: 3x5
FS 115-115-115
PC 85-85-85
SP 75-75-75

DU: 31

500m row /1:00 rest
140.3 damper8

THURSDAY 111229

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: nada
WOD: Rest Day