1A. Close Grip Bench Press 3 x 7 #115
1B. Wt Pull ups 3x3 #35lb
+
5min Met Con AMRAP
3 Dead-Lifts @ 225lb unboken sets
7 Push Press @ 75lb broke last 3 sets
9 Rounds
+
1 hour Mt Bike Ride with Rach after WOD!
LIFTS
MIND-BODY-SPIRIT
Tuesday, June 21, 2011
Monday, June 20, 2011
Training Day
Daily Notes: Sleep on a scale of 1-10 was a 4...restless sleep. Had Protien shake and a paleo snack before training...mentally I feel good...physically tired.
Workkout @ 12pm:
Warm up : exer. specific
1 1/4 Front Squat 4x4-6 / 20sec
135/5, 135/5, 135/5, 135/4
Horizontal Ring Rows 4x amrap (-2) /2min
10,9,8,8
+
15min AMRAP
15' Rope Climb
10 Ring Dips --10, then broke all remaining sets
15 Wall Balls --all sets unbroken
7 + 6 Ring Dips
Workkout @ 12pm:
Warm up : exer. specific
1 1/4 Front Squat 4x4-6 / 20sec
135/5, 135/5, 135/5, 135/4
Horizontal Ring Rows 4x amrap (-2) /2min
10,9,8,8
+
15min AMRAP
15' Rope Climb
10 Ring Dips --10, then broke all remaining sets
15 Wall Balls --all sets unbroken
7 + 6 Ring Dips
Saturday, June 18, 2011
Training DAY
Regionals 2011 WOD #3
Well another CrossFit season has begun...I had a little hiatus from my training blog mostly because I was busy with the BLACK SHEEP blog over the past few months...
This years short term and long term objectives coming soon......
Training:
Rode Bike to Club
1A. BB Bent Row Pronated Grip @31X1 4 x 6-8
#85/8, 85/8, 85/8, 95/7
1B. Ring Push ups AMRAP (-3) @22X1 x 4
10, 10, 8, 9 (lost Planck last reps of ending sets)
2. For time 75 Burpee Pull ups to a 7'10" Bar
15 reps then broke in 5's...completion time 13:36
Rode Bike Home
Sunday, February 27, 2011
Friday, February 25, 2011
Monday, January 10, 2011
training day double
PART 1:
1A. Power Snatch/OHS/Snatch Balance 1.2.3 x 4
65,75,85,95lbs
1B. Wt Chins 2-3-x 5 /2min
35lbs
PART 2:
5min Easy Pace
30sec Run @80%
30sec Run @50% x5
+
30sec Run @90%
30sec Run @50% x5
+
30sec Run @100%
30sec Run @50% x5
5min easy run
Used indoor track @ SUU
1A. Power Snatch/OHS/Snatch Balance 1.2.3 x 4
65,75,85,95lbs
1B. Wt Chins 2-3-x 5 /2min
35lbs
PART 2:
5min Easy Pace
30sec Run @80%
30sec Run @50% x5
+
30sec Run @90%
30sec Run @50% x5
+
30sec Run @100%
30sec Run @50% x5
5min easy run
Used indoor track @ SUU
Saturday, January 8, 2011
BS TRAINING DAY
7 Minute HSPU LAdder Drill; for as many ladders possible
- Using Single pad; 4 + singles every 20-30 seconds.
FOR TIME 8 minute Cap:
- 10-1 Burpee w/bar reach 12"
- 1-10 KTE (started breaking at 6)
- 8:00 mark had 10 KTE left...
3. GHD Sit Ups @2020 tempo 10x10. Rest as needed b/w sets
I thought I would start to measure how I feel after each training session to try and stay in tune with recovery and progress. I am going to use a scale from 1-5. 1=FRESH, 2=GOOD, 3=TORN, 4= TORN UP, 5=PUKE
Friday, January 7, 2011
Training Day
Wednesday, January 5, 2011
Training Day Single
Tuesday, January 4, 2011
TRAINING DAY DOUBLE
Crawling away from a TRIPLE black diamond run...;-0
WOD #1 -2:00pm
5min easy pace run
5 sets
3min 90% (175-182)
3min 70% (145-160)
5min easy pace run
5 hours rest
WOD #2 - 7pm
1. OHS 5x5 @32X1 tempo; 75/5, 75/5, 85/5, 95/5,95/5
2. Muscle Ups x3 10breaths rest; x10 sets
3,2,2,2,2,2,2,2,2,2 (broke breaths after 5th set)
3. 2min L sit on Rings 15sec then 10sec work phases.
4. 25 Double Unders /30sec rest x 8sets
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