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Monthly Archives: August 2014
Strength
Emom, 5 Thrusters, 40 kg. Lst rd 10 Emom, 3 full snatch, 30 kg Every 2 min snatch plua 5kg starting at 40 kg. Ended at 60kg 7 min max situps with pad: 206
Strength
August 30, 2014 Squat 100kg, 5×3 (Intentionally regressed weight. Need to build more volume) Emom, 50 kg., 8×, 60kg 2x, 4 reps Hang clean Emom 10 box jumps, 5 Kettlebell, 32kg
Running
August 28, 2014 800m warm up 400m warm up 10x 400m 16kph (10mph)
The Lab WoD
August 26, 2014 5 Deadlifts (120kg) 10 over bar Burpees 6:09
Posted in Crossfit
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Oger WoD
August 25th, 2014 “Intro” 7 Push ups 7 Sumo Deadlift, 36 kg kettlebell 7 wall balls 7min AMRAP – 6+7
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Running
August 24, 2014 5 mile run at hotel treadmill (8.0mph / 12.9kph, 7:30 pace)
Invictus WoD + RCV WoD
August 22, 2014 Invictus Workout of the Day A. Every minute, on the minute, for 10 minutes: Back Squat x 1 rep *Sets 1-2 – 55% *Sets 3-4 – 65% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 … Continue reading
Running
August 20, 2014 Running 800m 11.1 kph 1,000m 14.1 3x 1 mile 14.3
Jason
August 18, 2014 JASON 100 Squats 5 Muscle Up 75 Squats 10 Muscle Ups 50 Squats 15 Muscle Ups 25 Squats 20 Muscle Ups 23:45 Need to work on more high volume airsquats. Muscle ups 1: 5× 2: 4,3,3 3: … Continue reading
Invictus WoD
August 16, 2014 60 sec L-Sit, 30 sec break, 60 sec handstand, 3× 8 rds, every 3min 400m run, 10 box jump over (high), 1 clean (70kg) Not for time 8 back extension, 8kg kettlebell 15 GHD situps
Olympic
August 15, 2014 Jerk off the rack 20, 30, 40, 50…90kg 3x with 10-15 break, except final rd which I had to drop and clean. Push press Build up to 70kg, 3 rds 5 reps Overhead Squat Build up to … Continue reading
Jackie
August 14, 2014 Jackie, 9:38 About 1:55 pace for rowing. 20, 15, 15 Thrusters, 5, 10,5,5,5 for pullups. Actually enjoyed this way more then expected and will do this one again with more confidence.
Posted in Crossfit, Girls of Summer
Tagged Crossfit, Girls, Jackie, Pull Ups, Rowing, Thrusters
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Running
August 12, 2014 800m 1x 11.1 1x 13.1 5x 14.1 kph
Strength
August 11, 2014 Wallball, 6 rds, 14 reps emom Strict muscle up, 4mom, 4x Last round 3+1 10 rds, emom 4x, strict hspu 5 rds, 2mom, ghd 10 reps
Linda
August 10, 2014 Linda 1.5x bw deadlift 1x bw bench 80% bw clean Modified, as I did this at home (will not next time, too much time lost adjusting weights each round). Reordered to do squat cleans second so that … Continue reading
Strength
August 8, 2014 emom, 2 reps, 10 rds 10 Front Squats (5x 80kg, 5x 85kg) emom, 5 reps, 10 rounds Thrusters, 40 kg 3 rounds every 2 minutes max reps strict pullups 2x 10 reps 1x 5 reps +3 +2
Olympic and Strength
August 7th, 2014 Snatch training 20, 30, 40, 50, 60, 65kg started with 3×3 hang power snatch, hang snatch after 40 kgs switched 3 hang power snatch, 3 snatch at 60 kgs switched to uncounted reps of power and full … Continue reading
Skill and Strength Day
August 4, 2015 emom, Wallballs, 6 rds, 13 reps 4×4 strict ring muscle ups (every 4 mins) 6min emom, handstand single handed shoulder touch. Generally ranged from 2-6 reps each time. First time, but will do this one again regularly … Continue reading
Running
August 3, 2014 Running 800m 11.1 400m 13.1 7x400m 15.1 2x 400m 16.0
Strength
August 2, 2014 3 rds, 5 reps 105kg Squat Power Clean 30, 40, 50, 50 kg, 5 hang, 3 Power 60, 70, 80 kg 3 Power Cleans Pullups, max reps, 3 min break 13, 10, 10
Gradatim ferociter 