workout of the day

100ft overhead walking lunges #25

50 Ring Push ups

50 Double Unders

25 Toes to Bar

5 Rope Climbs 15'

25 Overhead Squats #65

50 Box Jumps 20 "

50 Pull ups

50 Ghd Sit ups

24:38 rxd

training day double

7:30am

Row max effort for 20sec / 2:3o rest x 4
active rest 5min---handstand walking
Row max sffort for 20sec / 2:30 rest x 4

Avg Watts : x,x,426,406,407,407,409,448

3pm

15 min amrap

5 pull ups w/ 25lb db
7 ohs #95

7 rounds + 5 pullups

Training DAY

1A. Clean Grip Dead-Lift 5 x 2-3reps / 15sec
225, 235, 245, 255/2, 255/2
1B. Ring Dips Amrap (-1) / 2min
8,8,8,6,6

2A. Eccentric Ring HSPU 3x1.1.1 / 60sec
3-4 sec down...
2B. 12-16 alternating Pistols to a 12" box x3 / 60sec
18" bench, 12", 12"

3. Walking on Hands practice 10 attempts; 1 meter dowel
not successful ...yet.

Training Day Double

2010 CrossFit Regionals 5mile run....

7:15am

1A. 12 unbroken power snatch #80

UB,UB,UB

1B. 90sec Row @90% for meters

400m, 390m, 364m

2. 12 unbroken Push Press #85

UB,UB,UB

3A. KTE 4 x 15 /10sec rest

3B. Push Ups 4 x 15 / rest 10sec

3:15pm

30 Minute Jog/Run Z1-Z2

Training Day

1. Sq Clean (75% body wt) for 5 reps; complete amrap in 12min
completed 9 unbroken rounds w/ 115lbs

2. 1/3 body wt. chin ups x 1; amrap in 6min
completed 7 reps w/ 50lb db.

3. 105lb Shoulder to Overhead Anyway; 3min amrap
completed 21 reps

4. Ghd Raises 3x15 reps unbroken

Training Day

1A. Front Squat 5 x 2-3 / 10sec
155/3, 165/2 , 170/2, 170/2, 170/2

1B. Back Squat 5 x amrap / 2min
5,4,3,3,3

1C. L pull ups 5x amrap -1 /3min
4,3,3,3,3

Trainng DAy

4 sets of 5 minute rounds @ 80% effort for amrap

10 Burpees
15 KBS 1.5pd
20 double unders
10 db bent row #30/h
rest 4 min active recovery (rower, jog , on back)

1. 2 rounds
2. 2 rounds
3. 1 round + 10+15+20+6
4. 2 rounds

*Found in hard to stay under the "red-line" after heavy kbs.

TRaining DAy

5 sets at 95% for time...

• 20 Ring Dips
• 20 Unbroken Chin ups UB-UB-UB-10.10-10.10
• 20 Ghd Sit ups
• 20 Air Squats
• 20 Back Ext Unbroken
• rest 2min

3:40
5:17
6:30
6:40 - 10 rdips
6:16 - 10 rdips

Free Live Coverage of the CrossFit/USAW Weightlifting Open

Free Live Coverage of the CrossFit/USAW Weightlifting Open


Go to archives:

Sunday Session 1 Hour 2
I listed what time on the stream each lift is...
16:35- 1st SNATCH
19:14 - 2nd SNATCH
22:10 - 3rd SNATCH

Sunday Session 1 Hour 2
2:00- 1st Clean and Jerk
8:52- 2nd Clean and Jerk
18:26- 3rd Clean and Jerk
52:00- Start of Triplet

Sunday Session 2 Hour 1
Triplet Continued...
14:40 - 17:30 My Interview with Myranda (punk-ass) ...Japanese movie style...and Coach Burgenger comment me!


HERE IS THE WEEKEND...WATCH MY BACON SIZZLE.

Training Day

1. Hang Squat Snatch 3x3 tech. work
65lb...body sore/tired kept weight light
2A. Back Squat 3x3 /60sec
175,185,195...wrapped knees they were super sore after the 11hour ride back to cedar city last night :-)
2B. Omni Toes to Bar 3x12 /2min
unbroken