Tuesday @ Brand X - Front Squats 5x120

Decided the 0800 class with nichole would be good. I got done with Buy in and Workout by 08:30 and then jetted to work. Arrived at 09:30 which is GREAT for having already worked out and had coffee!

Buy in:

front squats
5x95
5x115
5x120

PR for 5 reps (previous PR 115x5 Feb, 2008)


Workout:
AMRAP in 12
7 box jumps
7 pull ups
7 push ups

5 rounds.

Box jumps killed my time. Could have gotten more with step ups.
Unbroken pull ups and push ups (yippee!)

Friday @ Brand X - Hill sprints and OHS

6pm w/ Connor

Buy in 5 min
3 pull ups
5 T push ups
7 squats


Workout : 3 rounds

long hill "sprint"
30 OHS 45#.

22:38

Got a pr for the OHS with a set of 25 Reps unbroken.

However, there were issues with my knees collapsing. Curses.

WOD 090625 Thrusters/HPC/SDHP

Did today's WOD
Amrap in 20
65# thruster x5,
HPC x7,
SDHP x10.

6 rounds + 5 thrusters.

Tough.

Wednesday, Handstand Helen

@work gym
Wod from monday i think,

3 rounds
run 400m
21 kb swings #35
12 hspu.

Subbed 24 assisted hspu - knees on 24” stack of mats.

19:08

50 push ups - 5 sets of 10

Did 5 sets of 10 push ups. Forced myself not to break sets and took decent rest periods. Last set almost failed but pushed out of the last rep out of sheer stubbornness.

Not really timed but it took about 8 minutes.

Hill Sprints and DB Thrusters

@Brand X
I picked exercises
Reps/rounds Per DD


4 rounds
1 bx hill sprint
15 30# db thrusters

15:47

Horrible. Thank goodness I didn’t listen to Gonzo!

Nancy 45# 20:10

Nancy (Scaled)

400m run
45# OHS X 15

20:10

AMRAP in 20

At office gym:

AMRAP in 20 min
5x 50# HPsnatch
10 burpees.

8 Rounds

Friday, June 12th - Crossfit at Brand X

AMRAP in 15 minutes
run 100m
10 db thrusters @ 35#db for 1 round, 25# db for round 2-4
10 pushups

I got through three rounds, plus 10 thrusters and 2 pushups.

Jeff: Laura this is a "CrossFit Workout" -- it's functional movements performed at high intensity....

Row 5K - 23:36

I was able to keep a pretty steady pace throughout. Tried to keep the Meters per second at 35...varied between 34 and 38. Not bad.

I can only find a record of a 2k row at 8:52 so this is my longest rowing distance. Did in place of the Run 5k WOD.

Jackie 13;08

Saturday... Camp Pendleton Mud Run. (I'll write about it later) 1:47 officially with my awesome team Brendhan, Margaret, Patrick, and Andrea.


Today

Jackie in our work gym

Row 1k (4:33)
50 Thrusters with two 15# dumbbells. Pink ones.
30 pull ups on cable machine. Kipping all of them!

13:08

Not a great time.

Heavy ish Metcon

Another gym workout…

Started with the idea of AMRAP 20

15 hang power clean
10 thrusters
5 shoulder press

but I picked 75# for weight.

I coudn’t shoulder press it after the thrusters.

Ended up doing 3 rounds + 10 HPC of

10 hang power clean (15 in first round)
10 thrusters
5 Pushups.

Smoked me. 75# is heavy.

Monday 6/1/09

Rowing Michael

3 rounds for time
row 1k
50 back extensions
50 sit ups

36:40

That blew.

Row times 4:30, 4:50, 4;54
no abmat
GHD machine was not horizontal.

OUCH