After a week off due to travel.
800M run, 1%, on the treadmill. Barbell warm up, then squats. 5 x 135 to remember. Then 185 x 5, 205 x 5, 225 x 5, 245 x 5, 225 x 5. Five strict pull ups in between. Finishers 135x12 Front Squat. 2 x 20 reps Push Press with 45lbs and 20 back extensions.
Nix had the rower.
Friday, November 29, 2013
Friday, November 22, 2013
5K +
Treadmill 5K, @ 1% grade (until the last 800m). Time was 22:51.
5 sets of 5 x 135 bench press and 20 walking lunges.
5 sets of 5 x 135 bench press and 20 walking lunges.
Cleaning Day
Tuesday, Nov 19
Barbell warm up then:
135 lb deadlift x 10
power cleans, 5 x 95 then 3x 115, 3x 125, 3x 135, 3x 145, 3x 135, 3x 125, 3x 115.
Deadlifts, 5 x 255.
Push press, 20 x 45lbs, 20 x 45lbs.
Barbell warm up then:
135 lb deadlift x 10
power cleans, 5 x 95 then 3x 115, 3x 125, 3x 135, 3x 145, 3x 135, 3x 125, 3x 115.
Deadlifts, 5 x 255.
Push press, 20 x 45lbs, 20 x 45lbs.
Monday, November 18, 2013
Scaled It!
A few (mods) to the WOD of:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (25 strict pull-ups)
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (50 sit-ups)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb thrusters x 30)
50 Burpees (30 push ups)
50 Double unders (30)
Time was 30:39.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (25 strict pull-ups)
50 Kettlebell swings, 1 pood (35 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (50 sit-ups)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb thrusters x 30)
50 Burpees (30 push ups)
50 Double unders (30)
Time was 30:39.
Saturday, November 16, 2013
Buddy Nix
Joined the gym. Went for a row (after a brutal week of a brutal cold that tore thru the family).
Just stuff, 3.5 k row (16 and change) and a mile run.
Just stuff, 3.5 k row (16 and change) and a mile run.
Tuesday, November 12, 2013
hola!
at the perfect Nicaraguan gym
squats: 185x5,5,5
press: 95x5,5,5
chins: 4,3,3.
Some time later, after we moved in to our apartment, we went down to the beach for a swim and a sunset goggle. Also, jogged. 1.8miles in some mount of time.
squats: 185x5,5,5
press: 95x5,5,5
chins: 4,3,3.
Some time later, after we moved in to our apartment, we went down to the beach for a swim and a sunset goggle. Also, jogged. 1.8miles in some mount of time.
Wednesday, November 6, 2013
7.2k
Time was 34:22 minus 1:20 for two lights and one minute for a stop before a mile run-for-time in the middle. So, 32:02 with the mile @ 7:00 even.
Slog
Crossfit WOD:
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps (35LB)
50 Toes to bar (10 K2E, 50 sit ups, 10 K2E)
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint. (3 x 20 yard shuttle run)
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps (35LB)
50 Toes to bar (10 K2E, 50 sit ups, 10 K2E)
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint. (3 x 20 yard shuttle run)
(Adjusted slightly)
Time was 21:57 Sucky.
Monday, November 4, 2013
No Gains, No Gains
Xfit WOD, scaled: 135 lbs bench press + pull ups, max reps for 5 rounds.
12/14, 10/6, 7/5, 5/5, 4/3
Followed with a run, 12 kph then 3 x 400m at 15/16/17 kph with a walking rest in between.
Not really stellar.
12/14, 10/6, 7/5, 5/5, 4/3
Followed with a run, 12 kph then 3 x 400m at 15/16/17 kph with a walking rest in between.
Not really stellar.
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