7.10.2014 – Crossfit

July 12, 2014

LIft

Bench Press

5@135, 5@165, 1@185

Metcon:

Metcon (Time)
3 Rounds for Time
3 Rope Climbs
10 Handstand PU (sub DB Press)
30 Doubles

 

16:10.  Subbed 35lb DB press for HSPU (45lbs in first round).  Did 90 singles for first round – couldn’t get my doubles going at all.  Frustrating WOD.

7.12.2014 – Crossfit

July 12, 2014

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

 

19:21.  Need to get about an inch deeper on OHS.

7.9.2014 – Crossfit

July 9, 2014

Wendler Press:
Cycle 4, Week 4 (deload) (5@40%, 5@50%, 5@60%)

1×5@ 45, 65, 85 (high on 2nd and 3rd set)

Wendler Deadlift:
Cycle 4, Week 4 (deload) (5@40%, 5@50%, 5@60%)

1×5@ 135, 165, 200

7.8.2014 – Crossfit

July 8, 2014

Back Squat:

1×5@ 135, 165, 195, 225

Perhaps second set of back squat ever. Felt good, but shins hurt a bit next day. Internet indicates need to get weight further back on heels.

Metcon:

12 Min. AMRAP
250 Row
7 Power Cleans 135/95
20 Sit Ups

Rx – 3 rounds + 1 row, 6 cleans

7.7.2014 – Crossfit

July 7, 2014

Wendler Squat:
Cycle 4, Week 4 (deload) (5@40%, 5@50%, 5@60%)

1×5@ 100, 125, 150

7.5.2014 – Crossfit

July 5, 2014

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

12:48.

Pretty much blew through the row and the thrusters. Pullups took forever.

7.3.2014 – Crossfit

July 3, 2014

Strength

Rope climb: 1×5

Wendler Press: Week 3, Cycle 4

Wendler Squat:
Cycle 4, Week 3 (5@75%, 3@85%, 1+@95%)

1×5@85, 1×3@95, 1×5@ 105

Will do 10 lb bump for next cycle instead of 5

Metcon

15 minutes AMRAP

2 rope climbs
20 wall balls @20 lbs
200m run

Four rounds. Limiting factor was wall balls, which got unreasonably hard unreasonably quickly. I think the issue is breathing – so I shall focus on practicing that.

7.1.14 – Crossfit

July 1, 2014

Hang power clean
1×5@ 95, 135, 155; 1×4@165

Metcon
Run 800
10 Shoulder to Overhead (STOH) 135/95
Run 400
10 STOH
Run 200
10 STOH

11:17. @115lbs. 1st two sets straight, third 6, 4. 125 next time.