100 push ups for time

8 mins 52 seconds

2016 murph time

1 hr 2 mins

Was not programmed but did on Memorial Day

5/2/16. Box jumps and row for time

Monday - 5.2
For Time: (100%)
60 Box Jump (20”) Step down reps
2k Row

12:53 time

Annie time 4/28

Annie
50-40-30-20-10
Sit-ups
Double Under


17:21

Took away too long but did double unders. Finally got into a rhythm of more than 1 or 2 at a time by the round of 20

4/18/16

Monday - 4.18
~Ankle / Hamstring and Hip Mobility + Run Prep
For Time:
50 Box Jumps (20”)
1k Row
800m Run
1k Row

18:42
Did box jumps (no step ups)

4/15/16

Friday - 4.15

3 Rounds For Time

1000 Meter Row

50 Burpees

50 Box Jumps (20 in) *step down reps and step-ups are allowed

800 Meter Run

Did on Saturday instead so I would have more time and energy.  Took 52:05.  Did box step ups.

4/14/16

Thursday - 4.14

(core stability / Hold / Crawl / Carry) grinder

A1: Stability Ball Stir the Pot - 3 x 10 (5 counter clockwise / 5 counter clockwise) / rest 30s

A2: Barbell Front Rack Hold - 3 x 30s / rest 30s (#185-200)

A3: Suitcase Carry (right) - 3 x 100’ / rest 30s (#60)

A4: Hanging Knees at 90 degrees one leg extended - 3 x AMSAP / rest 30s  

A5: Suitcase Carry (left) - 3 x 100’ / rest 2-3 min

+

15 min AMRAP (70%)

Overhead Barbell Carry x 100’ (#65)

Barbell Rollouts x 10-12

Bottoms Up KB Carry x 100’ per arm (#25)

Crabwalk x 100’

Only did 145# on the front rack hold....need to work up there

Lots of trouble with bottoms up carry.  Managed #17 KB but could not stabilize the 25

4/12/16

Tuesday - 4.12

A. Incline DB Press @ 3113 - 5, 9, 5, 9 / rest 30s between 5 and 9 and 2 min between 9 and 5

Did #25

B. Barbell Glute Bridge - 3, 6, 12, 3, 6, 12 / rest 60s (heavy as possible for each rep scheme 

Did #85

C. Kang Squat @ 2222 - 3 x 6 / rest 90s (moderate) 

Did not do...would like to stay away from anything with back load

D. DB Hammer Curl to Press - 2 sets: AMRAP in 60s / rest 60s 

Did #20...about 10 reps per set

+

3 rounds

10 Elevated Ring Push-up (Bring bottom of rings to 1” above the knee)

15 T2B

20 alternating DB Box Step-up (#20 on 20”) *DB in each hand

No issues.....have to break up t2b so that takes awhile

4/11 Jerry time

Monday - 4.11

~Ankle / Hamstring and Hip Mobility + Run Prep

“Jerry”

1 mile Run

2k Row

1 mile Run

28:46 with transitions

April 4th daily blog

Monday - 4.4

10 min EMOM - Sumo Deadlift x 5 (#125) 

+

5 min EMOM x Weighted Push-up x 5-7 (#25 plate on back)

+

4-8-12-16 ….. In 8 min AMRAP

Russian Swing (#44)

Burpee (no push-up)

No issue with deadlift.

Did 5 reps each round on push-ups....weight challenging

Got through round of 20 + 4 Kbs on amrap

Crossfit total and 16.1 scaled March 2016

16.1 scaled:  182 reps
Did  #35 front rack lunge to protect back, weighted another bar to have something to jump over for burpees and did pull ups as programmed instead of jumping pull ups.

Crossfit total: been a very long time since I even attempted 1r max!

Push press-#105. Ran out of time but not sure I could have done more anyway.  Felt good....previous max was #90 or 95 I believe

Deadlift: #185.  Could have done more.  Ran out of time though.  Previous was #205.  Back felt good and was ok since I don't think I have lifted more than about #120 in the past year.

Front squat:  #115
This one I actually did bail on 120low in the squat and just did not attempt again.  I just get so nervous.

2/9/16 Fran Time

Fran (Rx):  12:46

First time doing Rx
First time ever doing #65 thrusters
Took most time on pull ups....still need recovery time through small sets

2/1/15

1. 10 min EMOM - Double Under x AMRAP 25 sec / rest 35 sec
2. SL KB Deadlift - 4 x 8 per leg / rest 90s-2min
3. Plank on Rings - 5 x 30s / rest 60s

+

15 min AMRAP

20 DB Thruster (#25)

10 Burpees to Plate

Starting to get better with double unders.  Still stringing together less than 10 though.

Deadlift#25,35,35,35

Completed 3 rds + 20 thrusters and 9 burpees to plate.  This one hurt!

Friday, January 15

A. Front Squat - 8 x 3 / rest 90s (build to heavy)

+

3 rounds

Pull-up x 20

Push Jerk x 20 (#55)

Russian Swings x 20 (#44-53)

Push-up x 20

/ rest 2-3 min

Actually did this workout on Saturday b/c I was traveling from 4:30am Friday morning and just did not have it in me!

Went to #95 for the squat Triple.  Think I could have done 100 but form was starting to shake and it makes me nervous.

Took awhile to get through the 3 rounds (26.06 mins).  Mostly due to breaking up the pull ups in small sets but I got through it.  Did #45 on the swings.  Upper body was toast after!

Tuesday January 12th

Tuesday - 1.12

4 rounds

100ft Primal Crawl

100ft Farmer Carry (#50 in each hand)

100ft DB Double Arm Overhead Carry (#25-30)

500m Row

Took me 28.18 mins.  Did #53 on farmer carry b/c that is the set of 2 we have available.  #25 on overhead db carry.  That was tough...left side definitely shaky.

Monday January 11th

A. 10 min EMOM - Double Under x 20 sec work / 40 sec rests had a few rounds of 10 or so strung together

B. SL KB Deadlift (2 hands on KB) - 3 x 8 per leg / rest 90s (building from #62-70) *warm-up had to skip this due to time 

C. DB Curl to Press - 3 x 10 / rest 60s (#20-25) #20....these get tough...especially left side but did unbroken

D. Plank on Rings - 3 x 30s / rest 60s. No issues

+

5 rounds for time

10 DB Push Press (#25-30)

10 Front Rack DB Walking Lunge Steps (5 per leg) (same weight)

200m Run

13:09 

12/28-1/3

Monday - 12.28

A. Deadlift @ 5111 - 5 x 8 / rest 90s (#10 heavier than last week) #85.95.100,105,115

B. Close Grip Bench @ 3113 - 5 x 8 / rest 2 min (#5 heavier than last week) #65

+

Prone Plank w / Leg Lifts  - 3 x 20 per leg / rest 2 min completed as prescribed this time

+

Burpee x 10 AFAP

Russian Swing x 20 (#44)

/ rest 60s

x 5. 11:39 with rests.  Taking breaks on some of the KBS rds

Tuesday - 12.29. Ok....this took a REALLY long time! but I wanted to practice the double unders and I have been struggling with them lately.  Completed as prescribed but took me 42 mins

7 rounds

400m Run

15 Double Unders

Battle Rope x 30s (double arm wave)

/ rest 90s

Wednesday - 12.30

Rest

Thursday - 12.31

4 sets:  same weights as week before...complete as prescribed nothing to report

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s

A2: Seated (floor) SA Neutral Grip DB Press @ 2112 x 10 per arm / rest 30s

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min

+

8 min AMRAP

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100ft

Slamball x 10

+

8 min Row

Shooting for 3600m +. Confused on the target here.  I can't row that hard...even once :-(. Completed 1891 meters.  

Friday - 1.1

5 rounds. Completed same weights as last week...nothing to report

Push-up @ 3030 x 10

DB Hammer Curls x 20

DB Flies x 20

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s

x 24. All rows between 1:57 and 2:00 average

Saturday - 1.2

Power Clean - 10 min practice. Still struggle with clean technique :-(

+

9 min EMOM - 1 Power Clean + 6 Front Squat (#75-95).  Did #75

+

40 min Z1 Row / Run / Bike (your choice on how to break it up) *keep HR @ 135bpm. Complete...nothing too report

Sunday - 1.3

Rest

12/21-12/27/15

A.  Dead lift:  did #85, 95, 100, 105....know this is not supposed to be build, but feels better this way?B. Close Grip Bench @ 3113 - 4 x 8 / rest 2 min (#5 heavier than last week) #60 as prescribed, no issues

C. Front Squat @ 32X1 - 4 x 8 / rest 2 min (build) #55 65,70,75....tempo is killer!

+

Prone Plank w / Leg Lifts  - 3 x 20 per leg / rest 2 min. Only did 24 per set...building on these...completed as prescribed the next week

+

Burpee x 10 AFAP

Russian Swing x 20 (#44)

/ rest 60s

x 4

Total time=9:37 with rest

Tuesday - 12.22

3 rounds. Total time=23:20....did 1000 meter rows because raining hard 

800m Run

16 Box Jump (step down) (20”)

Battle Rope x 30s (double arm wave)

/ rest 75s

Wednesday - 12.23

4 sets:

A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s #25 kettlebells.  Is this where I should be here?

A2: Seated (floor) SA Neutral Grip DB Press @ 2112 x 10 per arm / rest 30s #15....target weight?

A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min #25 because hard on back (I tend to twist) but feeling very stable

+

18 min AMRAP

SA Overhead KB Carry x 100ft  per arm

Wallball x 10UB

K2E x 10

Primal Crawl x 100ft

Slamball x 10

3rds+ SA carry and wallball....had to stop once to wait for slam all to be available b/c Tim was using :-)

Thursday - 12.24

5 rounds

Push-up @ 3030 x 10

DB Hammer Curls x 20 #20....target?

DB Flies x 20 #10

Banded Tricep Pushdown x 20

/ rest 90s

+

100m Row @ 100% / rest 30s all rnds 2:00 or under

x 22

Friday - 12.25

Merry Christmas

Saturday - 12.26 did not do this workout b/c traveling instead we did:

100 air squats

100 single unders

100 KBS

100 single unders

50 push-ups/50 sit ups

100 singles

100 lunges 

100 singles

50 push-ups/50 sit ups

100 singles

100 air squats