Fight gone 1/2 bad

Fight Gone ½ Bad
3 Rounds (30sec each station):
WB (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest

Total rep count: 119 (I may have missed a few based on others scores)

jp

1600/200

Four Rounds of
Run 400m
50 Squats
Time: 18:40ish

Olympic Lift Total

Three Attempts at each.

Snatch: 115#
Clean and Jerk: 135#

I got the C&J caught at the bottom with 155#, but couldn't stand it up.

Need more time to warm-up.

jp

Friday - Dead and Run

Had two down days due to travel.  I did get a small hike in with the wife on one of those.

Friday

10 rounds
3 Deadlifts at 225#
Run 200m
Time: 15:28

Some stretching

jp

Forget Friday. Kettlebell Cert. Bench Press, Hike

I can't remember what I did on Friday, that is what you get for posting late!

Spent the whole weekend at a Crossfit Kettlebell cert at Crossfit Verve.  What a great experience.  Greg Amundson was a great instructor, both motivating and insightful.  Highly recommend the experience for any Crossfit coach that wants to get more KB into their programming.  We didn't do a WoD for the weekend, but we swung that damn bell forever.  I was both tired and sore.  Good times!

 Monday the wife and I did a 3.6 mile hike and bench press (5,5,5+).

jp

Push, Squat, Run

10 rounds of
10 Push-ups
25m sprint
10 Squats
25m sprint

Time: 13:16

Some Turkish Get-Up practice

jp

Missed Saturday and Tuesday at Hotel

Saturday

3 Clean and Jerks at 115#
25m walk with 115# in front rack position
30 second rest
10 rounds in 14:39

Tuesday
Burpee/Dumbell Fran
21-15-9
Dumbbell Thrusters (30# Dumbbells)
Burpees
Time: 13:19

jp

Monday on the Road

Hotel Gym just sucks.  Not a lot to work with.  You think they could at least put in a pull-up bar...  That  would be cheaper then the crappy leg machines.  So it looks like a body weight week for me.

Three rounds of
50 double unders
15 air squats
10 sit-ups
5 burpees
Time: 21: 11

Then Ladder up one arm dumbbell snatch, two per arm.  Finished with 50# because that is as heavy as they had.

jp

Front Squat at 

5 at 95#; 5 at 125#, 7 at 145#

5RFT:
12 Box Jumps (24”/20”)
9 Ring Push Ups
6 Chest To Bar Pull-ups
3 Handstand Push Ups with 2 abmats

Time: 14:00

jp

Tues and Wednesday

Wed:

For Time:
45 Thrusters (1/2 Body Weight) (did 40% body weight)
Row 45 calories
45 Ring Dips (12 on rings, then moved to wall mounts, then added a band :( )

Time: 21:20

Tues:

Coached Hoover Ball, but didn't get to play

jp

Crossfit Total I

CF Total -
Back Squat: 205
Press: 125
Deadlift: 295
Total: 625

Bench and Mary

Friday - Bench Press

5 reps at 65% (135)

5 reps at 75% (155)

5+ reps at 85% (185 - but only got 4 reps)

Sunday
“Mary”
Complete as Many Rounds as Possible in 20 minutes of…
5 Handstand push-ups (2 ABMAT)
10Pistols (W/ Bench)
15 Pull-ups

6 full rounds - couldn't get another HSPU in.

jp

Thursday Swim & Squat

For Time:
250 M Swim, 5 Squats
200M Swim, 10 Squats
150 M Swim, 15 Squats
100 M Swim, 20 Squats
50M Swim, 25 Squats

Time: 20:10

Helton...

“Helton”
3RFT:
Run 800m
30 Dumbbell Squat Cleans (50lbs Rx, but I did 35/25/20 - decreasing each round))
30 Burpees

45 min cut off, but kept working until done at 51:14... 

This one sucked balls.  My knees are shot.  Runs were way to slow, but the squat cleans were the real killer.

jp