crossfit training log

300m run (150 down hill, then back up)

Catching up with posting some workouts here:
Sunday 7.21:
Stroller mile 6:30
Death by pushups (2 pu the 1st minute, 4 the second, 6 the 3rd, etc): 10 minutes

Tuesday 7. 23
3 rounds for time
400m run
21 KB swings (1.5 pood)
12 Hand stand push ups (modified from tall box)
9:59

6.18.09

Deadlift
3-3-3-3-3
275-285-295-305-315
New 3RM PR!

For time:
400m Run
10 Sit Ups, 1 Thruster 115#
10 Sit Ups, 2 Thrusters
10, 3
10,4
400m Run
10,5
10,6
10,7
400m Run
10,8
10,9
10,10
400m Run

21:35

bench press
3-3-3-3-3
115-135-145-155-165(2,f)
5 rounds for time
5 deadlifts (255#)
10 burpees
7:53

18:ish. There was a bit of a mishap with the timer. We had to add up the times of the tracks that played while we worked out (my idea), but didn't remember how long before we started the WOD that we started the music.
diamonds = box jumps
hearts = push ups
spades = pull ups
clubs = squats

We are back from our trip to Ft. Lauderdale and everyone has vacated the house (ahhh). Now it's time to ramp up for my cert. I'm going on a "hard routine" (go ahead, laugh it up Chris). This means strict diet, and strict programming. Today I started with this:
3 rounds
21 thrusters (75#)
21 double unders
11:21
I was definitely not feeling great. I was sick last week with a stomach thing and finally feel past it.

For dinner I had a serving of leftover "ranch chicken salad." Basically black beans, corn, peppers, and grilled chicken with a sour cream/mayo/cummin-y dressing. Served over garden lettuce (from our garden). Snack: beef jerky and almonds.

Thrusters:
3-3-3-3-3
95-105-117-127-137

Row 500m
1:40

Jen's fam is in town for the week, which means craziness. We are giving them the full middle Tennessee monty. This also means sporadic workouts.

Sunday: 3 mile jog with FIL, tabata run, no idea how far.

Today: 21-15-9
KB snatch, push ups, double unders
5:13

then, 5 minute KB swing test:
110 swings