No Row

No monitor on the rowing machine today. Just sat in there and gave it my all for 22 minutes. Tough. Finished with 3 x 95 muscle clean, 5 reps, + 10 dips.

5K and stuff

warm up, 5k (1 and 0.5 degrees when I started to suck) = 22:15.

2 x 50 walking lunges, 15 hip thrusters with 45 lbs.

3x 10 push ups, 10 sit ups.

Didn't want to at all

But did.

4 rounds for time of DB Swings @ 45 lbs x 20, 20 24" box jumps, 10 x 30kg Push Press. 14:58.

Calm

Warm up then Front squats, 5x 135, 5x 155, 5x 175, 4x 195, 5x 155, with 5 pull ups in between.
Deadlifts, 3 x 225, 3x 275, 3x 295. Did 5 pull ups in between. Fun.
Sprints, 2 x 400m @ 11 MPH. Plenty of rest in between.

Rowed

On Wednesday, 7 rounds for time of 500m row, 15 pushups.

24:50.

Chubby

I am getting so.

Scaled crossfit: AMRAP in 20 min of 5 thrusters x 35kg, 10 power hang cleans x 35 kg, 15 SHPDL's x 35 kg. Managed a feeble 5.

**Upon re-reading the crossfit WOD, I only needed to do 7 and 10 hang cleans / SHPDL's. Damn.

Thursday, Dec 5

5 k (22:42) then 135lb bench press, 5x 5x 5x 5x 5x.

Stink Bomb

That was me or, rather, my gitch.

Five rounds for time of 21x 135lb deadlifts, 400 m run. Time was 18:52. Hard!

Finisher: 20 x 45lb push press.

Snuck out

Quick 800 m run for a warm up, some lunges then:
Five rounds for time of 20 front extensions, 7 dips, 7 pullups. 11:28

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.