crossfit training log

Did a throwback to the Starting Strength days. Bench press:
3-3-3
125-135-155

nice.

May run a mile later...

update:
1 mile run: 6:13

"Filthy Fifty"
33:53

Compare to http://drewcavin.blogspot.com/2008/10/filthy-fifty.html

3 more minutes? I guess it was the 20# wall ball and a real 10 foot target?

Monday:
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
30 Pull-ups

2 rounds + all box jumps, push press, and 10 pullups

Tuesday:
100 overhead squats for time, 65#
6.33

Did the "bear complex" this morning.
WOD-Bear Complex-Rest between rounds as needed
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!
weight for each round: 45/65/75/95/105

Now the video from 100 pullups:

Did Jackie a while back, right after I finished Starting Strength. Today I smoked that time by almost 4 minutes!

Shoulder Press 3,3,3
Push press 3,3,3
Push jerk 3,3,3
go up in weight from each exercise.
press 95,100,105
push press 115,125,135 (fail at 3)
push jerk 135, 145, 155 (fail at 3)

10 back squats 135#
4 stair jumps (28 inches tall/38 inches long, see pic)
10 ring dips

8 back squats 135#
8 stair jumps
10 ring dips

6 back squats 135#
12 stair jumps
10 ring dips

4 back squats 135#
16 stair jumps
10 ring dips

2 back squats 135#
20 stair jumps
10 ring dips

12:16

This is getting to be a trademark CF Murfreesboro WOD. As many lengths on the field of tire flips as possible in 10 minutes.

6 7/8.

Since the new pull up station isn't quite ready, we did Helen with pushups. I used the 45lb KB for the first two then got the 53lb for the last round
3 rounds:
400m run
21 KB swings
12 pushups
8:40

Did some time trails today:
1 mile: 6:11*
100 pullups: 7:08**

*pulled up about 100 yards from the end, I had ITB pain :(
**huge blister on my palm! Video coming soon.

max effort shoulder press (105#)

Grace and Mercy
15-9-6
115# clean and jerk
36in box jumps
10:23

Check out the new gym location (same building, different spot)

Monday:

Running Cindy-For Time:3 rounds- 5 Pull-Ups , 10 Push Ups, 15 Squats

run 400

3 rounds

run 400

3 rounds

run 400

3 rounds

run 400

3 rounds

25:10

Tuesday's WOD:

3 rounds for time

10 burpees

20 pullups

30 KB swings

10:14 (compare to 12:46 6 weeks ago)

"Nancy"
5 rounds for time
400m run
95# Overhead squat (scaled to 75#)
16:26

5 minutes faster than my previous time in this WOD, which I did at 65#.

Super sore in the buttocks area from the lunges yesterday. Today I worked at the house:
Deadlifts 5-5-5-5
255-275-285-295(fail)
Then:
1/2 Angie
50 pullups
50 pushups
50 situps
50 air squats
for time: 10:31

Today we did the burpee mile at CF Murfreesboro, it sucked...

Just kidding. Evan had it posted, and I thought "that's a dumb WOD, I'm not doing it." Of course it was a April Fools joke.

The real WOD was AMRAP in 10 minutes:
45 lb (bar) walking lunge - 40 yards
45x2 dumbbell farmers walk - 40 yards
40 yard run back to bar.

5 laps.