#projectsuperboy

[pretendsuperman]

Wednesday, March 15, 2017

WORKOUT A: CrossFit

Strength - 20 min: work to a peak Front Squat (10 min) then drop to 75% and get 20 reps (10 min) >>> Worked up to 245 and dropped to 185

Conditioning - 20 minutes:

Cash in: 1500 m row Remainder of time - 10 Kb Clean ® - 1 Lap O/H Carry ® - 10 Kb Clean (L) - 1 Lap O/H Carry (L) - 20 Double Under

>>> Finished 5 RDS + 8

=======================

WORKOUT B: Oly Class

20 min: Work up to a peak snatch >>> Worked up to 145, PR!!!!

5 sets, EMOM - 2 snatches at 75%

4 sets - 5 Clean grip Romanian deadlift (185#) - 3 snatch pulls (65#)

[pretendsuperman]

Friday, November 18, 2016

Strength: 20 minutes - Front Squat Work up to 2 reps at 75% (205#) MetCon: 6 RDS - 10 Snatch (75#) - 6 CTB or regular pull-up FINISHED IN 12:11

[pretendsuperman]

Wednesday, August 17, 2016

Strength: 20 minutes 4×10 Bench Press (135#) 4×6 Deficit DeadLift (175#) MetCon: “Satan’s Whiskers” 3 Rounds for time of: - 10 C2B Pull up - 10 Front Squat (155#) - 10 Burpees Finished in 12:22

[pretendsuperman]

A modicum of back progress. #gay #gayman #gaymen #gayfitness #gaycrossfit #gaycrossfitter #projectsuperboy

[pretendsuperman]

Tuesday, June 21, 2016

WORKOUT A, NOON

15minutes - 6 sets 3 DeadLift @ 275# 3 Bench Press @ 170#

MetCon 800 m run 45 Hang Clean (95#) 800 m run

Finished in 15:12

=========================

WORKOUT B, 5 PM

“Rowing Annie” 50-40-30-20-10 - calorie row - dubs - sit-ups

Finished in 30:18

[pretendsuperman]

Tuesday, May 24, 2016

Strength: 20 minutes - 4 sets 8 Strict Press (125#) 8 RDL (145#)

MetCon 21 Minutes

1st Min 10 Cal Row 2nd Min 10 Plyo push-up 3rd Min 10 TTB

[pretendsuperman]

Wednesday, May 11, 2016

Strength: 20 minutes 8×2 Hang Power Snatch @ 50% MetCon 21 Minutes 1st min-15/10 Cal Row 2nd min-10 DB Thruster (35#) 3rd min-10 TTB -Scale as needed =============== Workout B 15 minute EOMOM - Airdyne - Single-unders

[pretendsuperman]

This back injury and subsequent inability to workout is depressing me.