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08022018 - CrossFit
08022018 – CrossFit
Short little MetCon with my sister while camping. I packed my 35# kettlebell with me and put it to use today. We came up with a little 21-15-9 partner workout. We had some slight miscommunication about the execution of it, but once through that we were good!
The 4 movements were
Russian Swing
Plank hold
Overhead Lunges
Burpees
The plank hold was for the length of time it took the other person…
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04242018 - CrossFit
04242018 – CrossFit
Doing an Rx workout is hard, but when you can pretty much do all the movements you gotta go for it!
But first we did a 9 minute Snatch EMOM. The first 3 minutes was 3 reps at 55%, then 3 minutes of 2 reps at 65%, and then 3 minutes of 3 reps at 55%. After warming up we jumped right in. I started out with 65#’s on the bar and added 10#’s for 75#’s for the middle 6 reps. The weights were…
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03052018 - Bike Trainer
03052018 – Bike Trainer
We got a snow day today! Hard to believe. I hit the bike trainer this morning while the kids played upstairs!
I did 45 minutes on the trainer while catching up on some TED videos. Then I did some stretching before a short 21-15-9 with my 53# kettlebell. Russian Swings and deadlifts. I finished the short workout in 3:13.
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02262018 - CrossFit
02262018 – CrossFit
That was a doozy!
12 minutes to a heavy single Split Jerk. I got 135 up and attempted 145 but it wasn’t happening. 135 is a 25 pound PR. Quite pleased with that!
The MetCon was simple but brutal.
21-15-9
Squat Clean 95#
Pushups
16:08
I was able to do this which is scaled as written. It was quite the doozy. I had to break it up quite a bit and was doing one pushup at a time for the last 8, but I…
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02172018 - Skiing
02172018 – Skiing
We’ve had several warm days which I’m sure have ruined most of the natural snow trails. I took the meadow trail to get to the start/finish area and it was ok. I wouldn’t have wanted to ski much further on it. The man made loops were still great and I think I actually did almost all of them today. I still have conquered the huge hill by the chalet. I did 4.2 miles in just under an hour. The temp…
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02102018 - Skiing
02102018 – Skiing
Longest ski yet on a cold morning at sunrise! It was about 2 above when I walked down to start my ski. We had gotten a few inches spread out in the past week so I decided to check out the Skyline Trail again and the classic tracks were in much better shape. I then ventured back into the South Wirth trails and hit up a new to me section on the West side of the lake. That’s the only place I fell…
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Run and Abs
7 mile run
21-15-9
toes to bar
kneeling cable crunch
knees to elbow
horizontal wood chop
Workhorse: Coaching
Did a one-on-one coaching class at the Gym. We did a benchmark workout, kind of like a “Diane” setup.
1 RM Clean & Jerk Then 21-15-9 (for time) Clean & Pull-ups
It smoked him straight away, but good stuff.
I played around on the rig and did some snatches for practice.
Trying to stay rested up for 17.3
