Friday, July 29, 2016

07262016 WOD

Nice horrible burpee WOD today.

WARM UP
30 cals on Assault Bike
3 x 10
Squat Jumps, Jumping Jacks and Situps

SKILL
3 x 5 Front Squat
@ 145lbs

WOD
21-15-9
Thrusters @ L3 = 75lbs
Burpees
+
400m Run

DONE   20:30

The burpees killed me...so slow.  No bueno.

Waaah...

Monday, July 25, 2016

07242016 & 07252016 WODs

FASTER!!!  Yes I was faster this morning!  But let's get Sunday's lifts out of the way.

SUNDAY 07245016
Warm up Stretch

BACK SQUAT
EB 10 x Twists and Good Mornings x 2
EB x 10
135lbs x 5
155lbs x 5
185lbs x 5
205lbs x 5
235lbs x 3
285lbs x 3

DEAD
RDLS @ 155lbs 3 x 5
205lbs x 5
255lbs x 3
275lbs x 3

BENCH
EB x 10
135lbs x 10
155lbs x 5
205lbs x 5
235lbs x 5
255lbs x 3
275lbs x 2 (felt a twitch in my elbow so stopped at 2 reps)


MONDAY 07252016
WARM UP
3 x 10 squats, push ups + 100m overhead plate walks

SKILL
BACK SQUAT
4 x 8  - worked to 225lbs

WOD
NANCY
5 Rounds For Time
400m Run
15 x Over Head Squats @ L3 = 75lbs

DONE - 21:56!!!!!

Last time I did this workout I finished in 22:36 and then before that I finished over 23 minutes!

EVERYTIME EVERYTIME YOU MUST TRACK PROGRESS!!!  I did not even realize I PRed this workout!  If I knew I was on track I may have tried to go faster. I felt a bit sluggish this morning but I pressed through! SUPER HAPPY!!!  YAY!



Thursday, July 21, 2016

07212016 Thursday WOD - CrossFit Games Masters Finals

Warm Up
Tabata Assault Bike
33 cals
Stretch

SKILL
Thruster
10-5-5-3
Worked to 115lbs for a triple

WOD
3 ROUNDS FOR TIME
400m Run
100 x Singles (dubs as Rx)
10 x Clean and Jerks @ L3 = 115lbs

DONE - 19:04

*I ALMOST for 100 unbroken singles! I tripped up at around 95 or 96!! UGH!  I got all excited and tripped up!  DAMN!

Going to leave work a bit early today and head down to Carson CA at the Stub Hub Center for the Reebok CrossFit Games - today is the final day for the MASTERS!  Going to meet my friends and cheer on SUSAN HIRST who currently as I am typing this at 8:30AM is sitting SIXTH PLACE!!!!

WOOHOOO!!!  Looking forward to seeing her compete in the finals. #HirstFirst!!!!

Tuesday, July 19, 2016

07192016 DNF

FAIL.

I DID NOT FINISH.

WARM UP
3 x 10
Jumping Jacks
Jump Squats
Sit ups

SKILL
Front Squats
5 x 3 w 3 sec pause on last rep
155lbs

WOD
4 ROUNDS FOR TIME
30 Cal Row
30 KBS @ 53#
30 Wall Balls @ 20#
as Rx - 25 min time cap

DID NOT FINISH
3 rounds...and dead.

NO BUENO.

Monday, July 18, 2016

07172016 and 07182016 WODs

Again, I know I have been lagging.

7.16 I went to the NIKE House of Metcon event.  I did a 20 min partner WOD there.  I will have to post about it later on a different post.  I want to post the images.

SUNDAY - 07172016
Sunday Skwaat Day
BACKSQUAT
Warm up and Stretch

Empty Bar x 10 (2)
135lbs x 5 (2) via tempo
155lbs x 5
185lbs x 5
225lbs x 5
265lbs x 3
285lbs x 3
315lbs x 3
335lbs x 1

Went to the back did some tire flips and sled pushes

50m Tire Flips x 2
50m Empty Sled Push x 2


MONDAY - 07182016
Great Workout Today!

WARM UP
3 x 10
Wall Squat
Sit Up
1 x Bear Crawl
100m Overhead Plate run @ 25lbs

SKILL
400m x 4
1 min Rest in between laps
*I "cheated" and only rested 30 sec
13:40? I forgot the exact time.

WOD
3 ROUNDS FOR TIME
25 x Box Step Ups @ 24"
15 x Cleans @ 115lbs
25 x Box Step Ups
10 x Snatches @ 115lbs

DONE L3 = 20:34

NOT BAD!!!!

Pretty happy.  The Box Step ups were very slow for me.  I was able to knock out my cleans 10 + 5 and the snatches 5 + 5.  I am sure I can complete both movements under a minute.  So...basically the rest of my time was the box steps.  I just have to take my time going up and down.  I am a heavier more fluffy dude so I am no able to bounce back and down. So yeah...but a great workout indeed.  Today is one of those rare occasions where the WOD is good.  Loved it.


Monday, July 11, 2016

07112016 Monday WOD PR


LOVE IT WHEN I IMPROVE!!!



WARM UP
400m Run
3 x 10
squats, sit ups + 1 x bear crawl


FRONT SQUAT
10-10-5-3-3-1
worked to 175lbs single

WOD - "JACKIE"

Yay!!!
1000m Row
50 x Thruster
30 x Pull Up
As RX - 13:11

here is my previous time...last year - Aug 2015

I WAS 1 MINUTE FASTER!!!  A whole minute!!  WOOHOOOOO!!!!  SO HAPPY HAPPY HAPPY!

That is progress I tell you!!!!

Thursday, July 7, 2016

Thursday 07072016 WOD

Just another day in paradise

WARM UP
500m Row
2 x 10 - squats, jumping jacks, lunges
300m Row

SKILL
Split Jerks
work to 135lbs x 2

WOD
3 Rounds
2 Min Max Cals on Assault Bike
2 Min Max Clean and Jerks as Rx @ 135lbs
2 Min Rest

TOTAL REPS - 93

Tuesday, July 5, 2016

July 4th Weekend WODs

Been a busy weekend...so here is the catch up!

FRIDAY 07012016
Warm up

WOD
3 Rounds For Time
400m Run
25 x Hang Snatches @ 95lbs
as Rx - DONE 17:44

SATURDAY 07022016
Just lifting...

Box Squats
work to heavy triples
265lbs @ 5 x 3

Overhead Squats
work to heavy triples
165lbs 3 x 3

SUNDAY 07032016
REST DAY

MONDAY 07042016
July 4th Partner WOD
For time
100 cal row
100 x wall balls @ 20lbs
100 x kettle bell swings @ 44lbs
50 x burpee box jumps @ 24"
50 x squat cleans @ 115lbs
Done - 27:16

TUESDAY 07052016
Warm Up
3 x 10 - squats, lunges, and jumping jacks

Skill
3 RFT
500m Row
400m Run
19 minutes and some change....I was able to get it under 20?

WOD
7 Rounds For Time
7 x Cleans
7 x Front Squats
7 x Burpees
as Rx @ 95lbs

DONE - 17:29

now time to chill...rest day tomorrow for sure...ahhh...I need a massage!