Filthy Fifty
50 box jumps
50 jumping pull ups
50 kettle bell swings 16 kg
50 knees to elbow
50 walking lunges
50 push press 45#
50 back extensions
50 wall balls 20#
50 burpees
50 double unders
score 26:20
***sub good mornings for back extensions no ghd
***sub 8 foot wall ball due to ceiling height
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 14
Friday, January 13
1 12 12
Metcon
"DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
score 6:26 with 95#
***could have gone heavier, but wanted to focus on technique...next time 135#
"DT"
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
score 6:26 with 95#
***could have gone heavier, but wanted to focus on technique...next time 135#
Wednesday, January 11
Tuesday, January 10
Monday, January 9
1 9 12
Metcon
"Jack"
AMRAP 20 minutes
10 Push press 115#
10 KB swings 24kg
10 box jumps 24"
score 9 + 5 PP (95# PP)
(no rack, so had to clean the weight off floor)
"Jack"
AMRAP 20 minutes
10 Push press 115#
10 KB swings 24kg
10 box jumps 24"
score 9 + 5 PP (95# PP)
(no rack, so had to clean the weight off floor)
Sunday, January 8
1 8 12
Strength
Front Squat 70%
3-3-3
score 135#x3, 155#x3, 165#x3
Metcon
Partner workout, one person working the other resting
10 135# Front squat, must clean from the ground
10 KB swings 24 kg
10 walking lunges with 25# plate overhead
score 16:08
Front Squat 70%
3-3-3
score 135#x3, 155#x3, 165#x3
Metcon
Partner workout, one person working the other resting
10 135# Front squat, must clean from the ground
10 KB swings 24 kg
10 walking lunges with 25# plate overhead
score 16:08
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