Mar 5, 2015
March 2nd WOD
4 Cycle Met-Con
3 minutes on, 90 seconds off
3 Muscle Ups (did push ups)
9 Front Squats (@95lb instead of 105lb because my hip flexor was angry)
27 Double Unders
My Reps - 312
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March 2nd WOD
4 Cycle Met-Con
3 minutes on, 90 seconds off
3 Muscle Ups (did push ups)
9 Front Squats (@95lb instead of 105lb because my hip flexor was angry)
27 Double Unders
My Reps - 312
Monday, 12/8/2014, Met-Con
Warm-up: 10 minutes
5 minutes - light met-con of choice (row, run, elliptical)
Foam rollers (work whatever is sore)
Met-Con At: 5 rounds for time
20 Push-ups
20 KB swings
20 KB Goblet squats
20 Plank knee to elbow
Met-Con B: 20 minutes of Intervals
2 minutes at a medium intensity (heart rate zone 2/3)
2 minutes at high intensity (hear rate zone 4)
Friday, Dec. 5th
"Met-con day" WU: Foam Roll Hip mobility work Strength: Front Squat from the ground. Find 3 RM in 10 min. [RESULT] 80 lbs. WOD: 400m Run -then- 3 Rounds of: 10 Deadlift @85 lbs. 10 HSPU -then- 3 Rounds of: 10 Chest to Bar Pull up 10 Thruster @45 lbs. [RESULT] 13:32 then, 100m Sprint x 8 ----------------------------------------------- It'd been awhile since I did met-con wod or running last time. I had a fun time. Thruster is really not my favorite, but I think I did okay. Happy Friday!
I feared no evil in the met-con today.
I did it light, 12kg kettle bell, wod was (20/16/12) and the smaller of the two boxes we could choose from.
Then I got the second most rounds in the AMRAP, Grant got half a round more than me.
Looks like i'm back.
Crossfit WOD 111204
The posted WOD:
Complete as many rounds as possible in 20 minutes of: Row 250 meters 25 Push-ups
This was Saturday's main site posted WOD. I started to make a concerted effort to have some sort of workout schedule. Up until now I've been randomly picking days to rest. Random due to school and work scheduling. I decided that Tuesdays and Saturdays would be my rest days, due to my school schedule at the present time. Who knows, after this semester, it may change.
Any-hoo. I took yesterday off.
Once again I had to substitute an exercise due to working out independently at my local gym. So I did sumo deadlift high pulls (sdhp)instead of the row. It equated to 25 reps.
So 20 min AMRAP:
25 SDHP
25 pushups
This was a killer on the upper body as well as the thighs. I got 8 full rounds and 25 SDHP. I think I could have squeeked up to a full 9 rounds if I would have pushed harder. I just kept having to fight back 'Pukey' numerous times. And the push ups started becoming wicked towards the end.
All in all a good day.