7.31.2014 – Crossfit

August 1, 2014

Lift

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

1×5@190; 1×3@220; 1×2@245 (PR)

Metcon

3 Rounds
Run 400 m.
10 CTB
40 Doubles

15:37

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7.30.2014 – Crossfit

August 1, 2014

Lift

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

5@90, 3@105, 3@115

 

Metcon (4 Rounds for reps)
4 rounds:
1 Min. Row for Calories
1 Min. Waiter Walk (KB) length of mats=1
1 Min. KBS 53/36
1 Min. Sit Ups
1 Min. Rest
Keep a running count per round
312 total.  Forearms on swings were the limiting factor.

 

7.29.2014 – Crossfit

August 1, 2014

Lift

Power Clean

1×5@95, 125, 145

Metcon

 

Bear Complex (5 Sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

 

1×7@45, 95, 105; 1×3@115

Rather missed the part about not putting the bar down during the sets of 7.  Next time start at 75lbs, go up by 10s.

7.28.2014 – Crossfit

August 1, 2014

Lift (only)

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

5@125, 3@140, 6@165

7.26.2014 – Crossfit

August 1, 2014

 

Marguerita (Time)
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

 

20:59.

Reasonably confident that I added five or six rounds due to inability to keep track.

7.24.2014 – Crossfit

August 1, 2014

Lift

Wendler Press:  Cycle 5, week 2 (3 @ 70% / 3 @ 80% / 3+ @ 90%)
3@85, 3@95, 4@110

Metcon

AMRAP 12 min.
8 Push Press 115/75
30 Doubles
12 Toes to bar 

4+1

7.23.2014 – Crossfit

August 1, 2014

Lift

Even: 30 Sec. Handstand Hold on Wall
Odd: 5 Dips
as Rx.
Metcon (Time)
5 Rounds for Time
1 Rope Climb
10 Front Squats 135/95
Farmers Carry down/back 45lb plates
12:04

Farmers walk: 50lb db in one hand, 70lb kb in other
These two events, combined, were a smoker.

 

7.22.2014 – Crossfit

August 1, 2014

Lift

Max Height Box Jump

44.5 inches (30″ box plus five 45# plates).  Soooo close on six plates.

Single Arm Dumbell Press

1×5 @ 25, 35, 45, 45, 45 (plus 3@50)

Metcon

3 Rounds
15 Hang Power Cleans 135/95
15 Burpees

10:20

7.21.2014 – Crossfit

August 1, 2014

Lift (only)

Back Squat

3@225, 1@255, 1@275 (PR)

7.19.2014 – Crossfit

August 1, 2014

Lynne

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

92 reps, w/ bench @ 135
15/10; 13/10; 8/6; 7/8; 7/8