160830

Tuesday 160830
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

0:52.1
1:46.4
3:40.9
1:48.0
0:50.6

Total: 8:58.1

I was happy to see this come up on CrossFit.com because it's my rower's 12th birthday today. Yes, I added a birthday reminder to my calendar when I looked up the serial number and learned what it meant.

Warm-up 10 minute row: 2358m, 2:07,2/500m
Cool-down 10 minute row: 2377m, 2:06.2/500m

160829

Sunday 160828
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges

Time: 8:41 (0:34, 0:47, 0:48, 0:54, 0:54, 0:54, 0:54, 0:59, 1:05, 0:49)

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m

160827

“Nicole”
AMRAP in 20 minutes of:
Run 400
Max rep pull ups

26+26+26+15+15+15 + 100m run.
Total: 123

150726: 110 (37+23+19+16+15 + 300m run)
120406: 9 rounds, 85 pull-ups. 23 in the first round 5 in the last.

Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m

160826

squat:
5 × 135, 5 × 165, 3 × 195, 3 × 215, 3 × 245, 3+ × 280 (10)

That's a PR for projected one rep max of 373.24 lbs after 10 months of not doing Wendler and only doing CrossFit.

Warm-up 10 minute row: 2358m, 2:07.2/500m
Cool-down 10 minute row: 2320m, 2:09.3/500m

160823

Row: 1000 meters

Time: 3:16.2, 1:38.1/500m

Warm-up 10 minute row: 2381m, 2:06.0/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

160822

Monday 160822
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

11 rounds + 6 pull-ups + 8 push-ups.

Cool-down 10 minute row: 2277m, 2:08.3/500m

160821

Sunday 160821
For time:
135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups

Time: 9:14. abmat sit-ups.

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2338m, 2:08.3/500m

160819

Thursday 160818
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

Times: 3:23, 3:05, 3:10, 3:14, 3:08

Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2280m, 2:11.5/500m

160818

THURSDAY 141225
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Time: 22:29 (3:03, 3:22, 3:31, 4:08, 4:21, 4:00)

150102: 25:36 (3:33, 3:53, 4:06, 4:34, 4:48, 4:42)
130103: 26:46

160816

THURSDAY 160211
Deadlift 10-10-10-10-10 reps

320-330-340-350-360=17000 lbs.

160212: 316-326-336-346-356=16800 lbs.

Warm-up 10 minute row: 2345m, 2:07.9/500m

160814

Sunday 160814
Front squat 1-1-1-1-1-1-1-1-1-1 reps

230-240-250-260-265-266-267-268-269-270

160214: 225-235-245-255-260-261-262-263-264-265

Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2319m, 2:09.3/500m

160813

Bike: 25.6 miles. Time approximate 1:32, 16.6 mph avg.

160810

Wednesday 160810
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left-arm dumbbell snatches (touch-and-go).
Max set of right-arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars.

For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

Left Leg: 12-12-12
Right Leg: 12-12-12
Left Arm: 12-13-12 (75 lbs)
Right Arm: 12-13-13 (75 lbs)
T2B: 16-14-12

Warm-up 10 minute row: 2285m, 2:13.6/500m

160809

Tuesday 160809
7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute

40+41+33+34+35+34+35=252 reps.

Warm-up 10 minute row: 2332m, 2:08.6/500m

160808

Monday 160808
"TK"
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood

7 rounds + 5 pull-ups

Warm-up 10 minute row: 2356m, 2:07.3/500m

160806

Paddle: 6 miles on Black Earth Creek. Good times!

160805

Friday 160805
For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter handstand walk
Run 800 meters

30 handstand push-ups. Couldn't get handstand walk to work after 30 reps and 16.4 redo on Tuesday.

Warm-up 10 minute row: 2363m, 2:06.9/500m

160803

Run: 800m

Time: 2:27

Warm-up 10 minute row: 2353m, 2:07.4/500m
Cool-down 10 minute row: 2280m, 2:11.6/500m

160802

Friday 160318
Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

55+55+55+28=193 reps

160318: 55+55+55+9=174

Warm-up 10 minute row: 2408m, 2:04.5/500m

160801

Monday 160801
10 200-meter sprints
Rest as needed between efforts.

8 rounds 250m row, approx 90 seconds between sets.

46.2
45.8
45.3
45.2
46.6
47.3
47.7
47.0

Total: 2000m, 6:11.1, 1:32.7/500m

Warm-up 10 minute row: 2378m, 2:06.1/500m