Saturday, January 18, 2014

Death by 10 Meters

Home WOD day assigned by CF Wylie

Death by 10 meters:

Set two cones up 10 meters apart.

With a running clock, run 10 meters in minute one, 20 meters in minute 2, etc. until you can't complete a round.

14 +14

Was just to the 15th lap? when time ran out.

Ties my old record, but the previous one was after front and high rep back squats, so that was harder.

 Old Record 14+

Thursday, December 12, 2013

Squats, rowing

Squats:

1 rep max

5x 95
3x 145
1x160
1x 180
1x190 (most in about a year, let this be a warning kids, stay consistent)

Rowing:

AMRAP 12 minutes:

In teams of 3, one team member rows 500 meters, then switch to next team member

5 rounds plus 260 meters:  2760 meters

I was the starter, first 500 was 1:40.  Not bad, faded HARD at the end.  Second 500m was

Monday, December 9, 2013

Deadlift and shitty metcon

1): Deadlift (3RM)
* Set 1 – 5@50% of possible 3RM
* Set 2 – 3@75% of possible 3RM
* Set 3 – 2@85% of possible 3RM
* Set 4 – 1@90-95% of possible 3RM
* Set 5 – Test 3RM
* Set 6 (optional) – Test 3RM

215 at top end x 3


2): Metcon (Time)
3 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
10 Strict Pullups

44lb kb, used a band for the pullups



Tuesday, November 19, 2013

And this week...

Crossfit Wylie
For time (30 minute cap, subs in parens)
100 du (50)
50 pullups (25)
400 m run (200)
80 squats (40)
40 hand release push ups (20)
400 m run (200)
60 kb swings @ 55 (30 and 35)
30 push press 115 (15 @ 95)
400 m run (200)
19:23

Thursday, November 14, 2013

That was fun, grindy but fun

Crossfit Wylie 5:30 am crew

5 rounds

5-7 deadlifts (5x145)
90 sec rest
max pushups in 60 seconds (19)
90 sec rest
8-12 reverse lunges holding dumbells (8 each leg at 35lbs in each hand)
90 sec rest
8-12 strict dumbbell shoulder press (12 @ 25lb)
90 sec rest


Row 1000 m (4:09)

Only got to round 3 before time ran out.  If you do the math (and someone in the class did) it's 35 minutes of rest not counting time exercising so after w/u it got sketchy.  I started light on DL to warm up so I didn't get as far as I'd have liked.