after my Row 5k - 24:04

For the record...in the Athletic Skills Standards, the Level III (Advanced) and IV (Elite)

row: 5k row for women at 21:00 (My bets time is 23:07)
6k row for men at 21:45
row: 5k row for women at 20:00
6k row for men at 20:00

Sunday OHS 5-5-5-5-5 95# ohs PRRRRR!

Did OHS ME: 5x5

Never done before as I know....

warmup 65#x10

75x5
77.5x5 (forgot to to add the other 2.5 plate on one side)
80x5
85x5
95x5 (meant to only add 5 but screwed up addition)

the heavier the weight the better my form seemed to get.... Also improved depth over course of sets.

Nancy (55#) 22:08

Nancy (Scaled)

400m run (Treadmill 6.0-6.5mph)
55# OHS X 15
22:08

All rounds of OHS Unbroken (if you count a rest on the traps a break, then I will take that as broken and be happy).

This is the most sets of unbroken OHS with 55# and the first time I've completed Nancy with more than 45#.

crossFit 5 year anniversay: CrossFit 101 WOD

After CrossFit 101 at Brand X:

AMRAPin 20 minutes
5 one arm db deadlift (30#db)
5 one arm db hang power clean
5 one arm front squat
5 one arm push press
run 100m.

Switch between right and left after run. Each run marks 1 round.
Got 1 press and 1 run shy of 9 rds.

Sunday - easy (?) day

50 pushups in 5:07

"Ryan" 26:28

“Ryan”

Five rounds for time of:
7 Muscle-ups - from squat
21 Burpees

26:28

Each burpee terminates with a jump one foot above max standing reach. (not measured…but a clap at top) MU Rom prolly not up to snuff.


Started out gunning for porch but pushed past to 5 rounds because round 3 done at 15:32.

rd 1 end - 4:53:82
rd 2 end - 10:16:71
rd 3 end - 15:32:29
rd 4 end - 21:12:89
rd 5 end - 26:28:47

Friday - deadlifts and an amrap in 10min

6:00pm Crossfit @ Brand X

Buy in
Deadlift
work up to a set of 3 or 5
Only did 5 x 135 then 5 x 185

WOD
Complete as many rounds in 10 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

With 24” in step ups, only one round + 30 step ups. 95# push press. Did a set of 10 unbroken - PR.

completed day 2 No Sugar, No Potatoes, No Bread, No Doritos.

10 lbs...that's all I want to lose.

No bread, no sugar, no Doritos...how hard can that be?!

Push Press - ME workout

Push Press 1-1-1-1-1-1-1 reps.

95-105-115-120-125-115-120

125 was ugly and I couldn't repeat it with good form so I went back to 115 then up 5 to 120.

run 800m / 50 squats 3 rounds 20:26

So i started out wanting to repeat an earlier workout:

4x
Run 400m
50 squats.

By the time i got on the treadmill, i had it in my head that i needed to run 800 m. In the middle of the second round, I realized my mistake and figured I'd finish the 3rd round and call it good.

3x
run 800m
50 squats

20:26

Wednesday, Row 1K x 4

Mod Monday’s WOD for lack of shoes:

Row 1000m x 4,
rest 2 min in between.
4:33
4:27
4:30
4:38

in socks.

Monday, August 10th

@work gym

Row 1k (4:18),
50x one arm db power snatches, 32.5# db
30x push ups

15:17 killer.

Brad's Hell.

I think because I had to do my workout last night after bedtime, bradley was kind enough to propose a workout for us to do together as a competition. It started out as amrap in 10 of

10 sdhp,
10 situps,
10 pushups,
10 pullups,
10 bench pr,
10 lat pull downs on our nautilus machine
30 second rowing on our Nautilus machine with 15# resistance. This actually is a pretty good sub for rowing
(I swear I did not teach him that lat pull downs were good!)
.

I modified it to:

Brad’s hell w/subs
2 rounds of
10 sdhp,
10 situps,
10 pushups,
10 pullups,
10 bench pr,
10 thruster,
30 row pulls with 15# resistance
Barbell for sdhp, bp and thrusters was 60 or 65#.

16:16 with equip logistics

Bradley did 3.5 rounds of the original workout with about 6 or 7 lb dumbell in 15 minutes. We both were wiped out at the end.

For those who don’t know Bradley, he’s 9 years old and has been going to brand x with me since he was three but doens’t do the kids crossfit except for saturdays. He misses it!

Substandard JT

Did JT and was not happy with any of it.

I did the HSPU with the couch back as a barrier.
I did the rig dips as jumping because I wanted to keep the intensity
After the rings and hspu pushups sucked.

21-15-9
HSPU (barrier)
Ring Dips (jumping)
Push ups

17:06

That sucked.

I looked up my last JT and it was with partial rom hspu and I guess single ring dips in 31 minutes. I won’t call it a PR because it was totally different. The Metcon was good. Yet horrible.

100 burpees 14:38

Did 100 burpees in my kitchen this morning. The first time I ever did 100 it took me 17:15.

The last time I have recorded for 100 says 15:15. In 2006.

Today it took me 14:38. 5 years in.

I got to 50 in 6:21.