A.
Shoulder press
5-5-3-3-1-1
score
75-95-115-125-135-140PR
B.
AMRAP 7 minutes
7 burpees
7 box jumps 24"
7 kb swings 24kg
score
6 rounds + 5 burpees
Actually really happy with the effort here...started to limit my rest periods better and build up some mental strength. Hope to continue next weeks workouts with the same effort.
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, July 7
Friday, July 6
July 6 2012
A.
2 rounds not for time:
500 m row
5 muscle ups
L-sit for max time
score L-sit:
9 seconds and 7 seconds...REALLY NEED WORK HERE!
B.
For time:
1 mile run
20 dead lifts 225#
30 burpees with lateral jump over bar
40 push ups
score
20:36
1 mile run 7:06
800 m 4:26
2 rounds not for time:
500 m row
5 muscle ups
L-sit for max time
score L-sit:
9 seconds and 7 seconds...REALLY NEED WORK HERE!
B.
For time:
1 mile run
20 dead lifts 225#
30 burpees with lateral jump over bar
40 push ups
score
20:36
1 mile run 7:06
800 m 4:26
Thursday, July 5
July 5 2012
A.
3-3-3-3-3
Front Squat
135-185-195x1PR-195x2PR-155(worked on depth here)
B.
21-15-9
DB hang squat clean 35#
HSPU
10:30
3-3-3-3-3
Front Squat
135-185-195x1PR-195x2PR-155(worked on depth here)
B.
21-15-9
DB hang squat clean 35#
HSPU
10:30
Tuesday, July 3
July 3 2012
Partner workout
1200 m row
120 kb swings 24kg
80 thrusters 25# DB
60 ring dips
1200 m row
score
19 minutes
broke up reps as folows: 200m row x 3 each, 15 kb x 4 each, ring dips as many as possible each
1200 m row
120 kb swings 24kg
80 thrusters 25# DB
60 ring dips
1200 m row
score
19 minutes
broke up reps as folows: 200m row x 3 each, 15 kb x 4 each, ring dips as many as possible each
Monday, July 2
July 2 2012
A.
5-5-5-5-5
Overhead squats
score
95#-115#-135#-145#(x2)-145#(x2) PR
The last 2 sets I spent too much time at the top, needed to move faster and could have made it!!
B.
AMRAP 12 minutes
6 ground to overhead 35# DB
12 box jumps 24"
score
10 rounds + 6 reps
5-5-5-5-5
Overhead squats
score
95#-115#-135#-145#(x2)-145#(x2) PR
The last 2 sets I spent too much time at the top, needed to move faster and could have made it!!
B.
AMRAP 12 minutes
6 ground to overhead 35# DB
12 box jumps 24"
score
10 rounds + 6 reps
Sunday, July 1
July 1 2012
A.
5 rounds of:
Snatch 1.1.1 rest 10 seconds between each
score
95#-115#-115#-125#-125#
Worked on technique and speed here, also worked on maintaining the hook grip
B.
5 rounds for time:
10 power cleans 135#
10 ring dips
score:
9:55
5 rounds of:
Snatch 1.1.1 rest 10 seconds between each
score
95#-115#-115#-125#-125#
Worked on technique and speed here, also worked on maintaining the hook grip
B.
5 rounds for time:
10 power cleans 135#
10 ring dips
score:
9:55
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