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)

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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!