Tuesday, March 18, 2014

Workout

CrossFit

Warm up

WOD
With 3 minute clock,
run 200 meters then
AMRAP box jumps- 20 inch (50)
rest 2 minutes
run, AMRAP db snatches- 25 lbs. (37)
rest 2 minutes
run, AMRAP burpees (29)
rest 2 minutes
run, AMRAP pistols- assisted with band (12)


Did 8 more pistols after wod to get to 20.

Ran 18 minutes after CrossFit

Wednesday, June 12, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 strict pull ups- blue band, then blue plus skinny red
10 push ups

Handstand Push up practice- got 3 in a row, then did a few more

WOD
AMRAP in 15 minutes of
5 handstand push ups- ab mat
10 burpees
15 toes to bar
20 double unders
3+1

Ran 2 miles after crossfit

At home
Ran to stop sign
Tabata
Alternating one legged dead lifts
Alternating pistols (as far as I could go)
Alternating one legged assisted squats
4 alt one leg dl
4 pistols
4 alt one leg squ
ran to Stop sign

Wednesday, May 15, 2013

Workout

Running- Ran 1 mile before CrossFit (under 9 minutes).

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 push ups- all 3 sets of 10 unbroken!
10 pull ups- blue band

WOD
30 wall ball- 14 lbs.
30 chest to bar pull ups
30 alternating pistols- with band and bar
30 alternating db snatches- 40 lb db
Time- 17:??

8 minutes rest then
800 meter run- 4:17 (4:13 on watch)

Ran 1 more mile after CF.

Wednesday, March 13, 2013

Workout

CrossFit

Warm up

Pistol practice

WOD
Box jumps (games style)/slam ball time ladder
11, 11

March 9, 2011

Workout:

CrossFit

Warm up

Kipping pull up skill work
We went through some drills to help with the kipping pull up.

WOD
18-16-14-12-10
pull ups
alternating pistols
(not for time)
Pistols are tough!  Holy bejeezers.  I had to use the green band to pull myself back up.  Not fun at all!