Tech Support!

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.

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.

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.

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.

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.

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.

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)

(Adjusted slightly)

Time was 21:57 Sucky. 

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.

Got 'em all!

Deadlifts (yesterday).

Power was out at the GL -it was nice and quiet and only the weight lifting people hung around, bathed in the emergency lighting.

Warm up then 135 x 5 for form. On to business. 225x5, 245x5, 255x5, 245x5 225x5. Did 5 K2E's in between. Then 155x 20. Rest. 155 x 5, eccentric let down for ~ 5 seconds.

Hella sore today.

Thought it would suck

And it did.

40, 30, 20, 10 rep-rounds (scaled from 50, 40...10) of 15 kg thruster, 24 in ch box jumps, 45 lb DB swings. Time was 21:16.

Warm up and cool down to boot.

uhhhg encore

AMRAP in 15 minutes of 7 pull ups and 15 second L-seat. Nine rounds + 2 pullups.

Three intervals of 1% incline 400m run @ 12MPH. Uhhg.

Uhhhg

Gotta get back into things here... A haiku work out post

At the gym, warm up
row, 250, and fifteen push ups
as much in 15.

Managed 5 + 1 row. Hard.

LSR2

7.2 km in 33:22. (4:38/km).

5K

21:56 for 5.15k. Followed up with 5x 20 walking lunges + 10 push ups.

LSR

7.2 km in 34:47 (4:50/km)

Eeeeww...

Burpees.

5 rounds for time of 50 ft (14 +/-1) walking lunges with 20 KG barbell overhead, 15 burpees (scaled from WOD 21). Time was 13:55.

Finished with 3 x 0.2 miles @ 1% grade x 10.5 MPH with 2 Min rest in between.

400m Intervals

6 x 400m with 2 minutes rest in between. 1:19, 1:20, 1:20, 1:30, 1:26, 1:32. Stretches and 30 push ups afterward.

Schkwats

Warm up then 3x3x3x3x3 (225, 235, 245, 255, 265). Did 5 strict pull ups in between. Finishers 155 x 20. Five minute row. Shower + T-shirt dry.

Nice Day

5k (22:12) and then 100 walking lunges and 50 push ups (by 20s/10s).