Thursday, October 24, 2013

Day 65

171
Singing River Crossfit
Warm up #3
Technique 5@5 snatch from hang (45#)

150 wall balls (20#)
4 minute rest
Tabata 8 RFT
Plank holds
Front,sides,back
Toe to toe

Cool down stretch

Wednesday, October 23, 2013

Day 64

173
Singing River Crossfit 4:00 PM
Warm up # 3
Technique muscle up prep. 5@8
WOD
competitor 
1200 meters-1000m-800-600-400-200
25 H.R. Push ups
25 Warrior sit ups with weight
6 RFT

Cool down/stretch

Monday, October 21, 2013

Day 62

Singing river crossfit
4:00PM
Warm ups  with bar
Clean, press, lunge with 35 lb. 3@8

WOD
3 RFT
8 Clean to floor
8 Press
200 meters

Rest 5 min.

Run 200 meters with sandbag
12 sit ups on glute machine
3 RFT

Saturday, October 19, 2013

Day 60

rainy day, off to ProHealth gym

Warm Up
8 minutes cycle
3@14 push ups
pull ups 2-1-1-2-3
stretching

Friday, October 18, 2013

Day 59

Worked out in a/c gym
Warm Up
Competitor  WOD from SR crossfit post
50 Push Press 25#
50 DB Swings 15#
50 Front Squat 25#
50 Pull Up (jump)

______________

W/J-Rope between sets
5 Min Recovery
8 Min cycling

Cool down and stretch

Day 58

WOD Thursday pm Class Singing River Crossfit

Warm Up # 3
by Vincent_jackson on October 17, 2013 in General, Warm Up # 3

3 x 3 (35/15#)
** RDL
** Hang Power Clean
** Push Press
** Thruster
** Overhead Squat
(x2) Run/Shuffle/Scoop
(x1) Worlds Greatest Stretch
--------------------
Foundations
50 HR Push Ups
50 KB Swings 18#
50 Box Jump 20″ (Step Up)
50 Ring Row (45 deg)
w/20 J-Rope EMOTMTime: 13'01"
____________
8 minute row: 1331

Wednesday, October 16, 2013

Day 57

172.6

3@13 push ups
pull ups:  2-1-1-1-3

50 pounds dead lift 6
3@6 back squat 50 lbs.
1 Vertical squat 50 lbs
3-35 lb KB swings

Crossfit  rest day


Tuesday, October 15, 2013

Day 56

174

AM workout 
3@12 push ups
Warm Up
run 200 meters
2-2-1-2-1 negative Pull Ups
Overhead Squats 3@10 45 lb.
Back Squats 1@15 45lb.
Cool Down and Stretch

Afternoon
SR Crossfit:
Warm Up
WOD:
20 Pound KB 3 reps
Strict Push Ups 3 reps
Air Squats 9
4 rounds for time

4 RFT

20 pound Ball  Slams 6
Sand bag run 100 meters
Sit Ups 20

Cool down and stretch


Monday, October 14, 2013

Day 55

173

Singing River Crossfit 0700 hrs.
Warm Up
WOD:
5 rounds for time
200 Meters
10 squats (45 for 2 rounds, then 35 for 3)
15 Warrior sit ups with 6 pounds
(11:38)

Tabata 8 rounds
Hold Plank 20 sec, rest 10

Cool down and stretch

lst Competitor workout, but scaled for my current condition.

PM
3x10 push ups on P-barz
pull ups 2-1-1-1-2

Sunday, October 13, 2013

Day 54

173
3 sets push ups to failure
5 sets pull ups:  2-2-1-2-1 negative

Saturday, October 12, 2013

Day 53

Day 52 Rest

9:00 AM Beach WOD. SingingRiver Crossfit

Warm Up
21-15-9
Push ups on sand
Sand bag thrusters
Weighted sled pull
Sand bag jog

6 rounds for time
Sprint 20 seconds, jog 10 seconds on sand

Cool down and stretching

Thursday, October 10, 2013

Day 51


AM
Warm up
Elliptical 4 minutes
Pull ups
Handstand
Air squats
Yoga
Treadmill 4 minutes

PM
Warm up
Hang jerk 5@5 45 lbs

Cash in: 8 minutes row

WOD:
10-9-8---3-2-1
Low hang pull up
HR push up
Gate squat on medicine ball

Cash out:  8 minute row

Cool down, stretch

Wednesday, October 9, 2013

Day 50

BF:  coffee, oatmeal, 1/2 banana, blueberry scone.

Worked out ProHealth late morning:
Warm Up:

Strength:
Reverse Pull ups 6
dead lifts (only 45 pounds)  6

WOD:
6 HSPU (65 pounds)
25 single Jump rope
10 sit ups
4 rounds

Cool Down and stretch

same weight as yesterday.

Tuesday, October 8, 2013

Day 49

Weigh In:  172

ProHealth workout:
Warm Up.
Strength:
EMOM 6 minutes
6 chin ups

EMOM 6 minutes
3 Cleans 65 lbs.

WOD:
3 rounds
10 burpees
50 single jump rope

Cash Out:
25 Mason twists with 3 kg medicine ball
25 sit ups

Cool down and stretch.

BF:  oatmeal, 1/2 banana, coffee

Monday, October 7, 2013

Day 48

No weigh in today.

workout today was scaled down from board:
warmed up
WOD: 4 RFT 12:45 +/-

300 meter row
50 jump ropes
10 burpees

cash out w/
50 sit ups
50 mason twists with 6 pound medicine ball

Crossfit Singing River workout

BF: sashi cereal with 1/2 banana and walnuts