Kayak Saturday, Med Balls Sunday

Went Kayaking for 90 minutes on Saturday in pretty smooth seas

Sunday

20 Min AMRAP
10 Wall Balls Sit-ups w/ 10# ball
10 Med Ball Cleans
~25m bear crawl

Finished 8 rounds plus Wall Ball Sit-ups

jp

WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

Med Ball Stuff

Five rounds for time of...

10 x Med Ball Cleans
10 x Overhead med ball walking lunges
10 x Med Ball Sit-ups

Time: 14:04

Burp, Med Ball Clean, Box

10! of
Burpees
Medicine Ball Cleans
Box Jump
Time: 15:45

A whole week!

Week was all messed up due to the level 1 cert on Wed/Thurs

Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps

Rest exactly five minutes, then

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Thrusters/Pulls - 2 rounds plus 8 pull-ups

Burpees/Wall ball - 3 rounds + 6 burpees

Tuesday

15 min row

PVC Pipe Snatch practice

65# Bear Complex for the movements

Wed

Fran

21-15-9

Scaled to 65# thrusters and pull-ups

time: 7:45

plus a ton of very slow tight skill work on the pvc pipe

Thur

triplet of 8 push-ups, 10 medball cleans, 12 sit-ups

AMRAP 8 min

5 full plus 20

plus a ton more of slow, tight skill work

Friday - Rest...

jp

Christmas Morning

“CFTV 12 Days of Christmas”

1- Wall Walk

 2- Deadlift at 185#

3- Med ball squat cleans (20/14) - Subbed cleans with home made 15# PVC bar

4- Wall ball shots (20/14) -  Subbed Jumping Squats w/ a total of 20#

5- Pull-ups - Subbed Dips

6- Ground to Overhead (45/35 # plate)

7- Sit-ups

8- Lat jumps over bar

9- Air squats

10- Push-ups

11- Box Jumps

12- Burpees

Follow the song...  On the first day of crossfit, the coach gave to me...  1 Wall Walk.  On the second day of crossfit the coach gave to me 2 Deadlifts and a Wall Walk...  You get the idea.

Final Time: 36:30

jp

Deadlifts and Chipper

Today’s workout was a challenge…

Deadlifts 3-3-3-3-3

225 (5) – 235 – 245 – 255 – 265

Followed by

30 Medicine Ball Cleans (20#)

30 Ground to Overhead (95#)

30 Box Jumps (20”?)

30 Burpees

30 Ground to Shoulders (95#)

Time: clock stopped…  I’m sure it was in the 20’s somewhere.

Chris had 30 Front Squats between the Box Jump and Burpees, but time was getting late and I think misjudged how taxing the workout would be.

I was glad I got the 95# bar going…  That should help moving to a fully scaled Fran time in the future.

jp