Bike: 41.40 miles
Time: 2:40:32. 15.5 mph avg.
Elevation Gain: 2477 ft.
Saturday, June 29, 2019
Friday, June 28, 2019
190628
Friday 190628
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
10/12
8/8
6/10
Warm-up 10 minute row: 2418. 2:11.1/500m
Cool-down 10 minute row: 2252, 2:14.1/500m
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
10/12
8/8
6/10
Warm-up 10 minute row: 2418. 2:11.1/500m
Cool-down 10 minute row: 2252, 2:14.1/500m
Labels:
CrossFit
Wednesday, June 26, 2019
Tuesday, June 25, 2019
190625
Saturday 190622
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.
3 max-duration L-sits from the floor.
Tabata: 58 reps
L-sits (dip bar): 0:18, 0:25, 0:28
Warm-up 10 minute row: 2288. 2:11.1/500m
Cool-down 10 minute row: 2237, 2:14.1/500m
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.
3 max-duration L-sits from the floor.
Tabata: 58 reps
L-sits (dip bar): 0:18, 0:25, 0:28
Warm-up 10 minute row: 2288. 2:11.1/500m
Cool-down 10 minute row: 2237, 2:14.1/500m
Labels:
CrossFit
Monday, June 24, 2019
190624
Sunday 190623
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.
Scaled to 140 lb.
Time: 19:42
Run Times: 1:43, 1:47, 1:36
Warm-up 10 minute row: 2404. 2:04.7/500m
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.
Scaled to 140 lb.
Time: 19:42
Run Times: 1:43, 1:47, 1:36
Warm-up 10 minute row: 2404. 2:04.7/500m
Labels:
CrossFit
Saturday, June 22, 2019
190622
Mountain Biking at Nine Mile Forrest
20 miles approximate, not timed.
20 miles approximate, not timed.
Labels:
Bike Ride - Mountain
Wednesday, June 19, 2019
Tuesday, June 18, 2019
190618
Tuesday 190618
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
Handstand hold against wall. Subbed 1-minute handstand hold and 1-minute plank hold for 2-minute support on rings.
Time: 14:33
Warm-up 10 minute row: 2323. 2:09.1/500m
Cool-down 10 minute row: 2286, 2:11.2/500m
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
Handstand hold against wall. Subbed 1-minute handstand hold and 1-minute plank hold for 2-minute support on rings.
Time: 14:33
Warm-up 10 minute row: 2323. 2:09.1/500m
Cool-down 10 minute row: 2286, 2:11.2/500m
Labels:
CrossFit
Sunday, June 16, 2019
Saturday, June 15, 2019
190615
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
Time: 14:12 (2:49, 2:50, 2:52, 2:52, 2:47).
Warm-up 10 minute row: 2304, 2:10.2/500m
Cool-down 10 minute row: 2171, 2:18.1/500m
Warm-up 10 minute row: 2304, 2:10.2/500m
Cool-down 10 minute row: 2171, 2:18.1/500m
Labels:
CrossFit
Friday, June 14, 2019
190614
“Rush Hour”
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Scaled to 115 lbs, still recovering from deadlifts. Subbed 20 calorie row. Finished each round with 1:25-1:30 or so.
Row distance: 288+292+291+280+267=1418m
Warm-up 10 minute row: 2388, 2:05.6/500m
Cool-down 10 minute row: 2337, 2:08.3/500m
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Scaled to 115 lbs, still recovering from deadlifts. Subbed 20 calorie row. Finished each round with 1:25-1:30 or so.
Row distance: 288+292+291+280+267=1418m
Warm-up 10 minute row: 2388, 2:05.6/500m
Cool-down 10 minute row: 2337, 2:08.3/500m
Labels:
CrossFit
Tuesday, June 11, 2019
190611
Monday 190610
Deadlift 15-12-9-6-3 reps
255-275-315-345-365
Warm-up 10 minute row: 2356, 2:07.3/500m
Cool-down 10 minute row: 2242, 2:13.8/500m
Deadlift 15-12-9-6-3 reps
255-275-315-345-365
Warm-up 10 minute row: 2356, 2:07.3/500m
Cool-down 10 minute row: 2242, 2:13.8/500m
Labels:
CrossFit
Monday, June 10, 2019
Sunday, June 9, 2019
Saturday, June 8, 2019
190608
Friday 190607
Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
10+9+7+7+6+7=46 reps + 190 meters.
Warm-up 10 minute row: 2300, 2:10.4/500m
Cool-down 10 minute row: 2131, 2:20.7/500m
Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
10+9+7+7+6+7=46 reps + 190 meters.
Warm-up 10 minute row: 2300, 2:10.4/500m
Cool-down 10 minute row: 2131, 2:20.7/500m
Labels:
CrossFit
Friday, June 7, 2019
190607
“Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 15)
Suit represents the movement.
Hearts = Burpees
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Abmat Sit-ups
Jokers = 400m run
Time: 22:00. Card App aborted the workout when I was about half through. I wasn't going to restart so I just called it quits there.
Warm-up 10 minute row: 2330, 2:08.7/500m
Cool-down 10 minute row: 2171, 2:18.1/500m
Number represents repetitions (Face cards = 10, Aces = 15)
Suit represents the movement.
Hearts = Burpees
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Abmat Sit-ups
Jokers = 400m run
Time: 22:00. Card App aborted the workout when I was about half through. I wasn't going to restart so I just called it quits there.
Warm-up 10 minute row: 2330, 2:08.7/500m
Cool-down 10 minute row: 2171, 2:18.1/500m
Labels:
CrossFit
Sunday, June 2, 2019
190602
Bike: 39.59 miles
Time: 2:28:39. 16.0 mph avg.
Elevation Gain: 2431 ft.
Time: 2:28:39. 16.0 mph avg.
Elevation Gain: 2431 ft.
Labels:
Bike Ride - Road
Saturday, June 1, 2019
190601
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
20+19+25=64 reps.
150607: 15+19+20=54 reps.
Warm-up 10:00 row: 2335m, 2:08.4/500m
Cool-down 10:00 row: 2211m, 2:15.6/500m
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
20+19+25=64 reps.
150607: 15+19+20=54 reps.
Warm-up 10:00 row: 2335m, 2:08.4/500m
Cool-down 10:00 row: 2211m, 2:15.6/500m
Labels:
CrossFit
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