Row 30 minutes
6759, 2:13.1/500m
Monday, October 28, 2019
Sunday, October 27, 2019
191027
Mountain Biking on Badger State Trail.
Distance: 10.45 miles
Time: 1:18.37. 8.0 mph avg.
Distance: 10.45 miles
Time: 1:18.37. 8.0 mph avg.
Labels:
Bike Ride - Mountain
Saturday, October 26, 2019
191026
Mountain Biking at Emma Carlin Trails, Kettle Moraine State Forrest
14.3 Miles
Time: 2:09:06. 6.7 mph avg.
Followed by 5 mile hike at Stute Springs & Homestead Nature Trail
14.3 Miles
Time: 2:09:06. 6.7 mph avg.
Followed by 5 mile hike at Stute Springs & Homestead Nature Trail
Labels:
Bike Ride - Mountain,
Random
Friday, October 25, 2019
191025
Friday 191025
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes
Scaled: Deadlift 135 lb. and hand-release push-ups, then Deadlift 185 lb. and bear crawl
Time: 5:41
180316: 6:18
Warm-up: 1000 meter row.
Preceded by 8 mile hike on Ice Age Trail from Verona Park and Ride to Prairie Moraine Dog Park and back.
Scaled: Deadlift 135 lb. and hand-release push-ups, then Deadlift 185 lb. and bear crawl
Time: 5:41
180316: 6:18
Warm-up: 1000 meter row.
Preceded by 8 mile hike on Ice Age Trail from Verona Park and Ride to Prairie Moraine Dog Park and back.
Thursday, October 24, 2019
191024
Thursday 191024
Run 5,000 meters
Practice SLIPS for 20 minutes
Time: 22:40
190708: 22:30
Run 5,000 meters
Practice SLIPS for 20 minutes
Time: 22:40
190708: 22:30
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
Warm-up 10 minute row: 2287m, 2:11.1/500m
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
Warm-up 10 minute row: 2287m, 2:11.1/500m
Labels:
CrossFit
Tuesday, October 22, 2019
Sunday, October 20, 2019
191020
Friday 191004
Deadlift 10-8-6-4-2 reps
305-325-345-365-375=9930 lbs. total
Warm-up 10 minute row: 2246m, 2:13.5/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m
Deadlift 10-8-6-4-2 reps
305-325-345-365-375=9930 lbs. total
Warm-up 10 minute row: 2246m, 2:13.5/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m
Labels:
CrossFit
Saturday, October 19, 2019
191019
Row: Death by calories. 1 calorie the first minute, 2 the second, etc.
21 rounds + 16 calories. 3297m, 11:52, 1:47.9/500m
rest 5:00 then:
Death by Russian kettlebell swings, 2 pood
23 rounds
170703: 20+17, 20 + 17
Warm-up 10 minute row: 2306m, 2:10.9/500m
Cool-down 10 minute row: 2185m, 2:17.2/500m
21 rounds + 16 calories. 3297m, 11:52, 1:47.9/500m
rest 5:00 then:
Death by Russian kettlebell swings, 2 pood
23 rounds
170703: 20+17, 20 + 17
Warm-up 10 minute row: 2306m, 2:10.9/500m
Cool-down 10 minute row: 2185m, 2:17.2/500m
Labels:
CrossFit
Friday, October 18, 2019
191018
Friday 191018
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
scaled: 35-lb. DBs, hanging knee-raises, single-unders
25 rounds + 4 thrusters
Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2240m 2:13.30/500m
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
scaled: 35-lb. DBs, hanging knee-raises, single-unders
25 rounds + 4 thrusters
Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2240m 2:13.30/500m
Labels:
CrossFit
Wednesday, October 16, 2019
191016
Friday 120914
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Subbed 10 strict pull-ups per round for rope climbs.
Time: 20:30
Warm-up 10 minute row: 2242m, 2:13.3/500m
Cool-down 10 minute row: 2221m 2:15.0/500m
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
Subbed 10 strict pull-ups per round for rope climbs.
Time: 20:30
Warm-up 10 minute row: 2242m, 2:13.3/500m
Cool-down 10 minute row: 2221m 2:15.0/500m
Labels:
CrossFit
Tuesday, October 15, 2019
191015
WEDNESDAY 120912
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
Time: 15:55
120919: 16:21
Warm-up 10 minute row: 2410m, 2:04.4/500m
Cool-down 10 minute row: 2168m 2:18.3/500m
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball
Time: 15:55
120919: 16:21
Warm-up 10 minute row: 2410m, 2:04.4/500m
Cool-down 10 minute row: 2168m 2:18.3/500m
Labels:
CrossFit
Monday, October 14, 2019
Sunday, October 13, 2019
191013
Friday 191011
Workout 20.1
10 rounds for time with a 15:00 time cap of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
7 rounds + 8 ground-to-overheads + 6 bar-facing-burpees.
140 reps.
Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2163m, 2:18.6/500m
Workout 20.1
10 rounds for time with a 15:00 time cap of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
7 rounds + 8 ground-to-overheads + 6 bar-facing-burpees.
140 reps.
Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2163m, 2:18.6/500m
Labels:
CrossFit
Friday, October 11, 2019
Thursday, October 10, 2019
Tuesday, October 8, 2019
191008
Sunday 191006
2 rounds for time of:
75 kettlebell swings
50 GHD sit-ups
Row 1,000 m
♀ 16 kg ♂ 20 kg
Scaled to 24 kg Russian kettlebell swings and 30 GHD sit-ups per round.
Time: 18:16. Rows: 3:56.0, 3:55.2
Warm-up 10 minute row: 2321m, 2:09.2/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m
2 rounds for time of:
75 kettlebell swings
50 GHD sit-ups
Row 1,000 m
♀ 16 kg ♂ 20 kg
Scaled to 24 kg Russian kettlebell swings and 30 GHD sit-ups per round.
Time: 18:16. Rows: 3:56.0, 3:55.2
Warm-up 10 minute row: 2321m, 2:09.2/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m
Labels:
CrossFit
Monday, October 7, 2019
Sunday, October 6, 2019
191006
Bike: 43.71 miles.
Time: 2:49:47. 15.4 mph avg.
Elevation Gain: 2880 ft.
Time: 2:49:47. 15.4 mph avg.
Elevation Gain: 2880 ft.
Labels:
Bike Ride - Road
Saturday, October 5, 2019
191005
Wednesday 191002
3 rounds at any pace of:
Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds
Scaled to strict pull-ups/115 lb.
Round 1: 13+10+47
Round 2: 11+10+50
Round 3: 11+15+53
Total: 220
Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2162m, 2:18.7/500m
3 rounds at any pace of:
Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds
Scaled to strict pull-ups/115 lb.
Round 1: 13+10+47
Round 2: 11+10+50
Round 3: 11+15+53
Total: 220
Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2162m, 2:18.7/500m
Labels:
CrossFit
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