Strength
5-5-5-5-5 Shoulder press
score 65#-85#-95#-105#-115#
Metcon
"Lucky 7"
7 box jumps
7 burpees
7 kb swing 24 kg
score 7 complete rounds
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...
Friday, May 4
Thursday, May 3
May 3 2012
5 Intervals 4 minutes each
5 back squats 155#
250 m row
20 double unders
score 1:58 - 1:47 - 1:38 - 1:38 - 1:34
5 back squats 155#
250 m row
20 double unders
score 1:58 - 1:47 - 1:38 - 1:38 - 1:34
Tuesday, May 1
May 1 2012
"The Chief"
3 minute AMRAP x5 with 1 minute rest
3 power clean 135#
6 push ups
9 air squats
score
22 + 3 reps
3 minute AMRAP x5 with 1 minute rest
3 power clean 135#
6 push ups
9 air squats
score
22 + 3 reps
Monday, April 30
April 30 2012
Team workout
3 people alternating work
300 m row
21 burpees
21 air squats
then...
Holding a bar 135# at waist height while the partner is:
15 kb swings 16 kg
15 ab mat sit ups
then...
Holding chin above bar while the partner is:
9 power cleans 95#
9 front squats 95#
then...
everyone has to complete 50 double unders (only one person skipping at a time)
First time 14:36 (with the boys)
Second time 13:58 (with the girls)
3 people alternating work
300 m row
21 burpees
21 air squats
then...
Holding a bar 135# at waist height while the partner is:
15 kb swings 16 kg
15 ab mat sit ups
then...
Holding chin above bar while the partner is:
9 power cleans 95#
9 front squats 95#
then...
everyone has to complete 50 double unders (only one person skipping at a time)
First time 14:36 (with the boys)
Second time 13:58 (with the girls)
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