6 K Run
score 32:30
I've been CrossFitting since January 2011, mainly training alone in my garage. My love for fitness started as a scrawny 13 year old kid that just wanted to get bigger. As an adult my passion for functional fitness and coaching led me to attaining CF-L1. This blog is my training journal. The workouts are a combination of the Main site, my own programming, OPT and Invictus...
Saturday, January 7
Friday, January 6
1 6 12
Strength
Push press
5-5-5
score 115#x5, 135#x5,155#x3,
Metcon
AMRAP 20 minutes
3 HSPU
6 hang power clean 95#
30 double unders (unbroken)
***if you trip up on the DU start over at 1st rep
score 9 rounds
Push press
5-5-5
score 115#x5, 135#x5,155#x3,
Metcon
AMRAP 20 minutes
3 HSPU
6 hang power clean 95#
30 double unders (unbroken)
***if you trip up on the DU start over at 1st rep
score 9 rounds
Thursday, January 5
1 5 12
Strength
Clean and Jerk
2-2-2-1-1
score
135#,145#,155#,165#,165#
Metcon
3 rounds for reps
10 KB swings
90 seconds of burpees
2 minute rest
score
26 burpees, 27 burpees, 28 burpees
+
3 rounds for reps
20 ab mat sit ups
60 seconds of double unders
15 good mornings 45# bar
score
66 DU, 58 DU, 60 DU
Clean and Jerk
2-2-2-1-1
score
135#,145#,155#,165#,165#
Metcon
3 rounds for reps
10 KB swings
90 seconds of burpees
2 minute rest
score
26 burpees, 27 burpees, 28 burpees
+
3 rounds for reps
20 ab mat sit ups
60 seconds of double unders
15 good mornings 45# bar
score
66 DU, 58 DU, 60 DU
Wednesday, January 4
Tuesday, January 3
1 3 12
Warm up
5 rounds for time
20 KB swings 16 kg
5 Deadlifts 165#
score 5:23
Metcon
21-1-9
Deadlifts 185#
Box jumps 30"
score 7:43
Goat work: Clean and Jerk practice with light weight. 7 singles.
Strength
Dips with weight
5 rounds for time
20 KB swings 16 kg
5 Deadlifts 165#
score 5:23
Metcon
21-1-9
Deadlifts 185#
Box jumps 30"
score 7:43
Goat work: Clean and Jerk practice with light weight. 7 singles.
Strength
Dips with weight
Monday, January 2
1 2 12
Metcon
"12 days of xmas"
1-HSPU
2-kb swings 24kg
3-thrusters 95#
4-pull ups
5-double unders
6-toes to bar
7-air squats
8-sdhp 95#
9-ab mat sit ups
10-box jumps 24"
11-burpees
12-mountain climbers
perform the reps just like the song.
score 24:44
"12 days of xmas"
1-HSPU
2-kb swings 24kg
3-thrusters 95#
4-pull ups
5-double unders
6-toes to bar
7-air squats
8-sdhp 95#
9-ab mat sit ups
10-box jumps 24"
11-burpees
12-mountain climbers
perform the reps just like the song.
score 24:44
Sunday, January 1
1 1 12
10 km Skate ski
This was not only my first time skate skiing this was my first time on ski's period...needless to say this was an interesting experience and a great workout.
Could really start enjoying this sport with some practice.
This was not only my first time skate skiing this was my first time on ski's period...needless to say this was an interesting experience and a great workout.
Could really start enjoying this sport with some practice.
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