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.