Bike: 23.62 miles
Time: 1:21:27, 17.4 mph avg.
Elevation Gain: 1284 ft.
Friday, August 31, 2018
Wednesday, August 29, 2018
180829
Monday 180827
For time:
20 clean and jerks
Men: 225 lb.
Women: 155 lb.
Scaled to: 165 lb.
Time: 5:03
Warm-up 10 minute row: 2354m, 2:07.4/500m
For time:
20 clean and jerks
Men: 225 lb.
Women: 155 lb.
Scaled to: 165 lb.
Time: 5:03
Warm-up 10 minute row: 2354m, 2:07.4/500m
Labels:
CrossFit
Tuesday, August 28, 2018
180828
Friday 180824
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds, score is number of thrusters completed after the row each round
Men: 95 lb.
Women 65 lb.
8+9+9+9+9=44 reps
Warm-up 10 minute row: 2341m, 2:08.1/500m
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters
Rest 3 minutes between rounds, score is number of thrusters completed after the row each round
Men: 95 lb.
Women 65 lb.
8+9+9+9+9=44 reps
Warm-up 10 minute row: 2341m, 2:08.1/500m
Labels:
CrossFit
Monday, August 27, 2018
180827
Sunday 180826
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk
4 rounds even.
Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2311m, 2:09.8/500m
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk
4 rounds even.
Warm-up 10 minute row: 2365m, 2:06.8/500m
Cool-down 10 minute row: 2311m, 2:09.8/500m
Labels:
CrossFit
Saturday, August 25, 2018
Wednesday, August 22, 2018
180822
Wednesday 180822
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Men: 225 lb.
Women: 155 lb.
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Men: 225 lb.
Women: 155 lb.
Time: 10:36
Labels:
CrossFit
Tuesday, August 21, 2018
180821
Monday 180820
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses
Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope
Scaled to:
Complete as many rounds as possible in 28 minutes of:
9 overhead squats, 95 lb.
6 towel pull-ups
12 bench presses, 95 lb.
7 rounds + 5 OHS. Single barbell.
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses
Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope
Scaled to:
Complete as many rounds as possible in 28 minutes of:
9 overhead squats, 95 lb.
6 towel pull-ups
12 bench presses, 95 lb.
7 rounds + 5 OHS. Single barbell.
Monday, August 20, 2018
180820
Sunday 180819
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds. Score is number of burpees completed after the sprint each round.
16+15+14+14+14=73 reps
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds. Score is number of burpees completed after the sprint each round.
16+15+14+14+14=73 reps
Labels:
CrossFit
Saturday, August 18, 2018
180817
Bike: 35.07 miles
Time: 2:12:29, 15.9 mph avg.
Elevation Gain: 1871 ft.
Time: 2:12:29, 15.9 mph avg.
Elevation Gain: 1871 ft.
Labels:
Bike Ride - Road
180818
Saturday 180818
Hang power clean 5-5-5-5-5 reps
115-135-145-155-165-175(1).
Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2229m, 2:14.5/500m
Hang power clean 5-5-5-5-5 reps
115-135-145-155-165-175(1).
Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2229m, 2:14.5/500m
Labels:
CrossFit
Thursday, August 16, 2018
180816
Wednesday 180815
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads
Men: 185 lb.
Women: 125 lb.
Scaled to 135 lb.
Time: 7:02
Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads
Men: 185 lb.
Women: 125 lb.
Scaled to 135 lb.
Time: 7:02
Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2230m, 2:14.5/500m
Labels:
CrossFit
Tuesday, August 14, 2018
180814
Tuesday 180814
Sumo deadlift 3-3-3-3-3 reps
225-255-285-315-335
Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2282m, 2:11.4/500m
Sumo deadlift 3-3-3-3-3 reps
225-255-285-315-335
Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2282m, 2:11.4/500m
Labels:
CrossFit
Sunday, August 12, 2018
180812
Sunday 180812
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge
Men: 20-lb. ball
Women: 14-lb. ball
Time: 33:12. Scaled to 60 pull-ups after tear.
Warm-up 10 minute row: 2337m, 2:08.3500m
Cool-down 10 minute row: 2044m, 2:26.7/500m
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge
Men: 20-lb. ball
Women: 14-lb. ball
Time: 33:12. Scaled to 60 pull-ups after tear.
Warm-up 10 minute row: 2337m, 2:08.3500m
Cool-down 10 minute row: 2044m, 2:26.7/500m
Labels:
CrossFit
Saturday, August 11, 2018
180811
Saturday 180811
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars
Men: 205 lb.
Women: 135 lb.
6 rounds + 3 power cleans. Scaled to 165 lb.
Warm-up 10 minute row: 2252m, 2:12.6/500m
Cool-down 10 minute row: 2177m, 2:18.1/500m
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars
Men: 205 lb.
Women: 135 lb.
6 rounds + 3 power cleans. Scaled to 165 lb.
Warm-up 10 minute row: 2252m, 2:12.6/500m
Cool-down 10 minute row: 2177m, 2:18.1/500m
Labels:
CrossFit
Wednesday, August 8, 2018
180808
Tuesday 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Scaled to:
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks, 65 lbs.
6 rounds + 11 GHD sit-ups.
170405: 8 rounds + 6 sit-ups. Scaled: 50 lbs. Regular sit-ups.
Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2281m, 2:11.5/500m
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Scaled to:
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks, 65 lbs.
6 rounds + 11 GHD sit-ups.
170405: 8 rounds + 6 sit-ups. Scaled: 50 lbs. Regular sit-ups.
Warm-up 10 minute row: 2349m, 2:07.7/500m
Cool-down 10 minute row: 2281m, 2:11.5/500m
Labels:
CrossFit
Monday, August 6, 2018
Sunday, August 5, 2018
180805
Saturday 180804
For time:
30 muscle-ups
Time: 4:38. Scaled to tuck-jump ring muscle-ups.
Then:
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
6 rounds + 1 pull-up
For time:
30 muscle-ups
Time: 4:38. Scaled to tuck-jump ring muscle-ups.
Then:
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
6 rounds + 1 pull-up
170203: 6:44. Scaled to kneeling muscle-ups, 5 rounds + 2 pull-ups.
Warm-up 10 minute row: 2405m, 2:04.6/500m
Cool-down 10 minute row: 2376m, 2:06.3/500m
Warm-up 10 minute row: 2405m, 2:04.6/500m
Cool-down 10 minute row: 2376m, 2:06.3/500m
Labels:
CrossFit
Saturday, August 4, 2018
180804
Friday 180803
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Back squat: 305
Press: 140
Deadlift: 375
Total: 820 lbs.
180105: 765 lbs.
101028: 802.5 lbs.
100729: 765 lbs.
100510: 725 lbs.
091109: 675 lbs.
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Back squat: 305
Press: 140
Deadlift: 375
Total: 820 lbs.
180105: 765 lbs.
101028: 802.5 lbs.
100729: 765 lbs.
100510: 725 lbs.
091109: 675 lbs.
Labels:
CrossFit
Thursday, August 2, 2018
180802
Thursday 180802
Marathon Row
For time:
Row 42,195 meters
Subbed:
Bike: 52.40 miles (marathon x 2)
Time: 3:14:17, 16.2 mph avg.
Elevation Gain: 2880 ft
The Marathon Row is one of my favorite workouts and I have done this every year for the past seven years as part of the Concept2 Global Marathon challenge with a range of experiences from a PR of 2:56:34.5 which would have been good enough for 23rd place at the games to going out too fast and bonking hard for a painful finish of 3:23:37.4.
I was excited to see this workout in the Games and even more excited to have the opportunity to see it in person. My heart went out to Alessandra Pichelli as she struggled to finish because I have been in the same boat. Her effort almost inspired me to give the Marathon Row a go but indoor rowing is a winter sport and it was just too nice outside not to take advantage of it so I did a double marathon on the bike instead. I rode down into the Mississippi River Valley and back and finished the last four miles or so Crit-style on the paved 600m loop at Mound View Park.
Marathon Row
For time:
Row 42,195 meters
Subbed:
Bike: 52.40 miles (marathon x 2)
Time: 3:14:17, 16.2 mph avg.
Elevation Gain: 2880 ft
The Marathon Row is one of my favorite workouts and I have done this every year for the past seven years as part of the Concept2 Global Marathon challenge with a range of experiences from a PR of 2:56:34.5 which would have been good enough for 23rd place at the games to going out too fast and bonking hard for a painful finish of 3:23:37.4.
I was excited to see this workout in the Games and even more excited to have the opportunity to see it in person. My heart went out to Alessandra Pichelli as she struggled to finish because I have been in the same boat. Her effort almost inspired me to give the Marathon Row a go but indoor rowing is a winter sport and it was just too nice outside not to take advantage of it so I did a double marathon on the bike instead. I rode down into the Mississippi River Valley and back and finished the last four miles or so Crit-style on the paved 600m loop at Mound View Park.
Labels:
CrossFit
Subscribe to:
Posts (Atom)