Saturday, March 1, 2014

A bunch of workouts....sorry!

I missed a bunch...I find it hard to blog my workouts during the week. Way too hard..I am tired and need to sleep.  So here goes...

02232014
Backsquat Warm up
empty bar  - 2 x 10
95# - 2 x 10

Work to a heavy 2
135#
185#
205#
225#
245#
Back down...225#

Dumbbell Snatch/G2O
10 each hand x @ 40# / 50# / 60#
and...70# for only 5


02272014
400m run

Skills
1 RM

Bench Press - 275#

WOD
1RM
Deadlift - 325+ maxed out the bar, could not fit anymore on. The box had the large bumpers so we could only fit 2 x 45# and 2 x 25# on each side.

Back Squat - 245#

Cool Down
Row - 1500m
6:29


02282014 - Crossfit Open Workout 14.1
as RXed

10 Min AMRAP
30 x Double Unders
15 x Ground to Overhead/Power Snatch

We scaled the WOD because most of the gym folks were beginners and not registered anyway.  So it was all about community and HAVING FUN!!

I did 30 SINGLES
I G2O using RX weight

I completed 5 rounds + 29 Singles

Not too bad...the singles was a huge handicap.  DEAD...so tired after that!  10 mins of intense work for sure.


03012014.....THE NEXT DAY
Glutton for punishment...came in for my workouts as scheduled.

8AM - 45 min Indorow class

10:00AM - #Crossfit class @ #HPCF Highland Park Crossfit

Warm Up
2 rounds
10 x push ups
10 x sit ups
10 x C+D
10 x Supermans

Skills
Tabata =  4 mins @ 20 secs on and 10 secs off for 8 rounds
Sit ups w/ Med Ball throw (wall ball)
20# ball - 49 reps

WOD w/ partner
split in half

22 x Front Squat @ 65#

22 x Burpee Pull Ups

44 x KBS @ 44#

So I basically did, 11, 11, 22 of the above
We completed 3 + 11 FS as a team



No comments: