Crossfit journal 4/5 -4/6

Friday workout.
Partner - Trevor Hansen
60 power cleans @ 135lbs
100 burpees
100 box jumps. (24")

Partner runs a 200m while partner #1 begins and when they switch partner #2 picks up where #1 left off until  it's done
Time 24:39.

We then hit the tire 20x each arm with the big sledge


Saturday workout

50 double unders
20 knees to bar
Overhead walk for 20yds. @ 185lbs
Time : 16:28

CrossFit Journal 4/3

WORKOUT:

10 ROUNDS for time:

 - 325 Meter Run
 - 5 Deadlifts @ 225lbs
 - 5 Handstand Push Ups

Total Time: 36:30 - The Running Sucked for me... I couldn't keep a decent pace after round 3.  I need to step up the "Gas Tank" and get moving.  This workout was brutal - but I am glad I didn't quit.  the time ran out - but I finished anyway becuase I needed to... For me!

CrossFit Journal 4/2

strength-
3 rep max overhead squat:  155lbs (Felt I could have gone as high as 185... Next time 

MetCon-
Perform 50 Overhead squats (95lbs) for time.

The bar starts on the floor. Every time you put the bar down, perform one rope climb or 10 burpees.

20 Reps - Rest and Rope climb

15 Reps Rest and rope Climb

10 Reps (Rested on shoulder)

5 Reps

Total time: 6:09 - Felt Strong until the end.

I then worked on a Few kipping exercises... and nearly got a Rings Muscle up.  Didn't get it and as punishment  - had to rep out 10 Burpee Backflips

CrossFit Journal 3/28

Strength-
1 Rep Max Bench Press:  315lbs... Baller Status

MetCon-
15 Minutes: AMRAP 

10 One arm dumbell Power snatches (35lb KB)
15 burpees
50M Bear Crawl

Got through 4 Full rounds in 10:45  Had to run... wish I would have stayed to finish.. this was a fun one!

CrossFit Journal 3/27

WORKOUT:
21 Hanging Squat Cleans (95lbs)
21 Ring Dips
200M Run
200 single under jump ropes
15  Hanging Squat Cleans
15 Ring Dips
200M Run
200 single Jump ropes
9  Hanging squat clean
9 ring dips
200M run
200 Single under jump ropes

TIME: 16:45

Challenge: How Many Burpess during the song "Let the Bodies hit the floor
 - These were my 1st 5 Burpees: - Got 25 More After these

Burpee Backflips

CrossFit Jounal 3/26

1 Rep Max Back Squat:  @ 305lbs - Felt OK - but definitely not where I need to be.  Still need to strengthen my back and leg muscles after my car accident and rehab last Feb.  (That is not me... I wish!)
















Workout: 

BOX JUMPS (24") and Ab Matt Situps
 - 50 Reps
 - 40 Reps
 - 30 Reps
 - 20 Rpes
 - 10 Reps

TIME: 15:35





 - We then did BIG BOY Tire Flips!

CrossFit Workouts - Journaling update

Monday 3/11
70% Max Front Squat (185lbs) OTM for 5 Min - 3 Reps each min

21 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
15 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
9 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
TIME: 10:43

Tuesday 3/12
4 Rounds for Time:   400M Run
                                15 Sec L-Sit
                                10 x Deadlift (225lbs)
TIME: 14:51

Thursday 3/14
Max Height Box jump (1-step)  = 48"
10 Min - AMRAP
 - 5 x Overhead Press (115lbs)
 - 10 x Deadlift (115lbs)
 - 15 x Box Jump (30")
6-Rounds (felt I could have done more... :( )

Friday 3/15
Ladder 1,2,3...15
Burpee, Wall Ball, Ab Matt Sit Up
TIME: 24:04 - KILLED IT!

Tuesday 3/19
1 Rep Max Hang Clean: 185lbs
 6 Rounds: 1 x Rope Climb
                 5 x Clean and Jerk (135lbs)
Got through 2 Rounds of Rope and then Just Clean and Jerk to finish
TIME: 10:43

Wednesday 3/20
1 Min Max Reps: - 4 ROUNDS!
 - Pull Ups
 - KB Sumo Deadlift High Pull (53lbs)
 - Double Unders
 - Row (Calories)

ROUND     1        2         3         4
PullUps       30     25      11      11
KB Sumo    30     25      20      24
D/Unders    14     14      20      16
Row Cal.     14     14      14      16
TOTAL:   298

Thursday 3/21
1 Rep Max Overhead Press = 205lbs
3 ROUNDS for time
 - 20 x Overhead Press (95lbs)
 - 20 x Burpees
 - 20 x Toes to Bar
TIME: 14:05