Sunday Fran

Fran

21-15-9

95# Thruster
Ring Pull-ups
Time: 13:37
Rings slowed me down...

Cals: 195
Avg HR: 155
Max HR: 173

Should have been better...

jp

Friday - Push press and wall ball squat cleans

Reps of 20-18-16-14 ... 6-4-2
of
75# Push Press
Wall Ball Squat Cleans with 20# ball

Time: 21:15

Solid workout. Very tired afterwards.

AMRAP and Unit PT

==== TODAY ====

Warm-up

30 jumping jacks, 10 wall balls, 20 sit-ups, 10 push-ups, 3 - 5 sec Hand Stand holds

Skill

Light Bear Complex

Workout

As many rounds as possible in 12 minutes

5 push-ups

10 sit-ups

15 squats

I think I hit 13 plus 5 push-ups. I always have a hard time counting my reps. Regardless the work was done and the HR monitor had 181 calories for 12 minutes. Not too shabby.

Cash Out

60 sec total L-sits. Took me 6 sets of 10 sec to get it done.

Afterwards I was under 185# for the fourth time this week. That was my goal weight. If I'm under again in the morning, I'm calling goal and changing the profile! Hoot!

This afternoon I participated in the unit PT.  We did mostly running with a few sprint sets inside a relay race format.  I capped it off with some jump rope.  50 double unders in 4:11

jp

Deadlifts and Box Jumps

Day two in the new box!

Deadlifts: 5 5 5 5 5 - Maxed out at 275.

100 Box Jumps in 4:49

jp

New Box!

First day for our crew at the new Crossfit Terminal Velocity site!  Hoot!

Warm-up - Typical dynamic warm-up with four rounds of 20 sit, push, jump, pass-through, squat

Work out was "7"

7 Clusters at 95#

7 Hurdle Burpees

Time: 18:37...  Waaaay to long, but I was sucking wind at the end.

jp

Open WOD 2

Today I tried the Crossfit Open WOD #2.

As many rounds as possiable in 15 mins of

9 deadlifts at 155#
12 push-ups (games style - raise hands off of ground in the down position)
15 box jumps (Only have a 20" vice 24")

I finished 6 rounds plus 2 deads.  A little slower then I wanted, but the third round + of those push-ups slowed me down...  And box jumps are, well, box jumps.  'nuf said.

Avg HR: 146 

Max HR: 166

Cal: 221

Tabata - Bottom to top and Snatch Balance

Thursday: Bottom up Tabata drills

20 second work, 10 seconds rest

8 rounds of bottom to top squats, resting in bottom of squat
Rest 120 sec
8 rounds of push-ups, resting in plank
rest 120 sec
8 rounds of sit-ups, resting in the up position
rest 120 secs
8 rounds of sprints/runs
Done.

I didn't count my reps. Just did the most I could. I know it sounds easy, but if you haven't tried Tabata drills, they are a burner. Only good thing was their wasn't pull-ups!


Friday was a skill development day.  Worked on Snatch Balance as part of the Snatch progression.  


Followed by moving over 1500 lbs of weights from Chris' garage to the trailer then from the trailer to the new box.  Workouts start Monday!

jp