“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
50/35 Calorie Row
Time: 22:59
Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m
Tuesday, July 30, 2019
Monday, July 29, 2019
Saturday, July 27, 2019
190727
Mountain Biking at Levis Mound
24 miles approximate, not timed.
Kayak around Wazee Lake
2 miles approximate, not timed.
500m swim with PFD, not timed.
24 miles approximate, not timed.
Kayak around Wazee Lake
2 miles approximate, not timed.
500m swim with PFD, not timed.
Labels:
Bike Ride - Mountain,
Paddle
Friday, July 26, 2019
Wednesday, July 24, 2019
Tuesday, July 23, 2019
190723
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
8 rounds + 7 power cleans + 7 burpees + 100 meter run
Warm-up 10 minute row: 2355m, 2:07.3/500m
Cool-down 10 minute row: 2178m, 2:17.7/500m
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
8 rounds + 7 power cleans + 7 burpees + 100 meter run
Warm-up 10 minute row: 2355m, 2:07.3/500m
Cool-down 10 minute row: 2178m, 2:17.7/500m
Labels:
CrossFit
Monday, July 22, 2019
Saturday, July 20, 2019
170920
Saturday 190720
Row 2,000 meters
Row 2,000 meters
Time: 7:18.7,1:49.6/500m
160507: Time: 7:05.8, 1:46.4/500m
Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2185m, 2:17.2/500m
160507: Time: 7:05.8, 1:46.4/500m
Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2185m, 2:17.2/500m
Labels:
CrossFit
Friday, July 19, 2019
190719
Thursday 190718
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
♀ 95 lb. ♂ 135 lb.
Scaled to:
115 lb. and 10 kipping pull-ups for rope climb.
Time: 11:57 (1:40, 2:13, 2:23, 2:52, 2:47)
190206: 12:04 (1:46, 2:42, 2:26, 2:35, 2:33)
Warm-up 10 minute row: 2280m, 2:11.5/500m
Cool-down 10 minute row: 2062m, 2:25.4/500m
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
♀ 95 lb. ♂ 135 lb.
Scaled to:
115 lb. and 10 kipping pull-ups for rope climb.
Time: 11:57 (1:40, 2:13, 2:23, 2:52, 2:47)
190206: 12:04 (1:46, 2:42, 2:26, 2:35, 2:33)
Warm-up 10 minute row: 2280m, 2:11.5/500m
Cool-down 10 minute row: 2062m, 2:25.4/500m
Labels:
CrossFit
Wednesday, July 17, 2019
190717
Wednesday 190717
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
Time: 19:12. Handstand hold against wall, all holds unbroken. No chalk so toes-to-bar were difficult to string together after the second round.
190205: 17:51. Handstand hold against wall, all holds unbroken.
Warm-up 10 minute row: 2277m, 2:11.7/500m
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
Time: 19:12. Handstand hold against wall, all holds unbroken. No chalk so toes-to-bar were difficult to string together after the second round.
190205: 17:51. Handstand hold against wall, all holds unbroken.
Warm-up 10 minute row: 2277m, 2:11.7/500m
Labels:
CrossFit
Tuesday, July 16, 2019
Sunday, July 14, 2019
Saturday, July 13, 2019
190713
Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
Time: 20:23 (6:20, 6:58, 7:05)
Warm-up 10 minute row: 2270, 2:12.1/500m
Cool-down 10 minute row: 2119, 2:21.5/500m
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
Time: 20:23 (6:20, 6:58, 7:05)
Warm-up 10 minute row: 2270, 2:12.1/500m
Cool-down 10 minute row: 2119, 2:21.5/500m
Labels:
CrossFit
Friday, July 12, 2019
190712
Friday 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.
Time: 15:34 (4:16, 5:08, 6:09)
Warm-up 10 minute row: 2336 2:08.4/500m
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.
Time: 15:34 (4:16, 5:08, 6:09)
Warm-up 10 minute row: 2336 2:08.4/500m
Labels:
CrossFit
Wednesday, July 10, 2019
190710
“Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run
Subbed 250m row.
Time: 17:36
Warm-up 10 minute row: 2414, 2:04.2/500m
Cool-down 10 minute row: 2281, 2:11.5/500m
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run
Subbed 250m row.
Time: 17:36
Warm-up 10 minute row: 2414, 2:04.2/500m
Cool-down 10 minute row: 2281, 2:11.5/500m
Labels:
CrossFit
Tuesday, July 9, 2019
190709
Bike: 19.14 miles
Time: 1:04.26. 17.8 mph avg.
Elevation Gain: 948 ft.
Time: 1:04.26. 17.8 mph avg.
Elevation Gain: 948 ft.
Labels:
Bike Ride - Road
Monday, July 8, 2019
190708
Monday 190708
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank
Time: 22:30 (approximate, stopwatch malfunctioned)
190520: 23:19 (0:54, 7:39, 7:30, 7:14)
190325: 24:42
190216: 24:29. Ran at Smith Park, 18 degrees and sunny.
180928: 19:52 (PR)
180517: 22:55
160215: 21:17
150730: 21:39
140822: 24:45 (trail run)
140609: 23:39 (trail run)
121004: 22:22
120522: 24:33
120410: 19:53 (PR)
111017: 22:56
110917: 20:24 (PR)
110826: 20:42
101029: 27:30 (trail run active recovery pace)
100527: 21:35
100515: 20:25
100504: 21:04
100422: 23:50 (trail run)
100114: 20:57
091211: 21:52
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank
Time: 22:30 (approximate, stopwatch malfunctioned)
190520: 23:19 (0:54, 7:39, 7:30, 7:14)
190325: 24:42
190216: 24:29. Ran at Smith Park, 18 degrees and sunny.
180928: 19:52 (PR)
180517: 22:55
160215: 21:17
150730: 21:39
140822: 24:45 (trail run)
140609: 23:39 (trail run)
121004: 22:22
120522: 24:33
120410: 19:53 (PR)
111017: 22:56
110917: 20:24 (PR)
110826: 20:42
101029: 27:30 (trail run active recovery pace)
100527: 21:35
100515: 20:25
100504: 21:04
100422: 23:50 (trail run)
100114: 20:57
091211: 21:52
Labels:
CrossFit
Saturday, July 6, 2019
190706
Saturday 190706
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts
♀ 165 lb. ♂ 250 lb.
Abmat sit-ups.
Time: 21:37 (4:03, 4:29, 4:22, 4:33, 4:09)
160701: 20:17 (abmat sit-ups)
Warm-up 10 minute row: 2380. 2:06.0/500m
Cool-down 10 minute row: 2181, 2:17.5/500m
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts
♀ 165 lb. ♂ 250 lb.
Abmat sit-ups.
Time: 21:37 (4:03, 4:29, 4:22, 4:33, 4:09)
160701: 20:17 (abmat sit-ups)
Warm-up 10 minute row: 2380. 2:06.0/500m
Cool-down 10 minute row: 2181, 2:17.5/500m
Friday, July 5, 2019
190705
Thursday 190704
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Time: 13:23. Handstand push-ups, piked on box.
120727: 19:32
111106: 21:55. Range of motion was less than perfect on the HSPUs.
110727: 23:00
110411: 21:41. Bar dips, otherwise Rx'd.
Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2218, 2:15.2/500m
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Time: 13:23. Handstand push-ups, piked on box.
120727: 19:32
111106: 21:55. Range of motion was less than perfect on the HSPUs.
110727: 23:00
110411: 21:41. Bar dips, otherwise Rx'd.
Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2218, 2:15.2/500m
Thursday, July 4, 2019
190704
Friday 121012
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Scaled to: lay to 10-foot rope climbs.
Time: 38:05
Warm-up 10 minute row: 2268m, 2:12.2/500m
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Scaled to: lay to 10-foot rope climbs.
Time: 38:05
Warm-up 10 minute row: 2268m, 2:12.2/500m
Tuesday, July 2, 2019
190702
“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
Time: 16:59 (4:01, 4:17, 4:17, 4:23)
Warm-up 10 minute row: 2319. 2:09.3/500m
Cool-down 10 minute row: 2244, 2:13.6/500m
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
Time: 16:59 (4:01, 4:17, 4:17, 4:23)
Warm-up 10 minute row: 2319. 2:09.3/500m
Cool-down 10 minute row: 2244, 2:13.6/500m
Labels:
CrossFit
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