52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc
Scaled: 60 Minutes Row
Distance: 13,719m, 2:19.9/500m
5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat
5x200
5x230
6x265
Training Max:306 lb.
Warm-up 10 minute row: 2272m, 2:12.2/500m
Cool-down 10 minute row: 2297m, 2:10.6/500m
Challenge Score:
107,001m
Thursday, November 30, 2023
Wednesday, November 29, 2023
231129
52 WEEK ENDURANCE: SESSION 49
1250 Meter (Comfortable) Row
Rest 90 Seconds
3 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
1 Minute Active Rest/Walk (No Rest Between Rounds)
Then
1000 Meter (Hard) Row
3 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
1 Minute Active Rest/Walk (No Rest Between Rounds)
Then
1250 Meter (Comfortable) Row
Score: First 1250 Meter Comfortable Row
Score: 1000 Meter Hard Row
Score: Second 1250 Meter Comfortable Row
First 1250 Meter Comfortable Row: 5:22.8, 2:09.1/500m
1000 Meter Hard Row: 3:43.9, 1:51.9/500m
Second 1250 Meter Comfortable Row: 5:04.7, 2:01.8/500m
Total: 6248m, 2:04.3/500m
Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 20 minute row: 4436m, 2:15.2/500m
Challenge Score:
88,713m
1250 Meter (Comfortable) Row
Rest 90 Seconds
3 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
1 Minute Active Rest/Walk (No Rest Between Rounds)
Then
1000 Meter (Hard) Row
3 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
1 Minute Active Rest/Walk (No Rest Between Rounds)
Then
1250 Meter (Comfortable) Row
Score: First 1250 Meter Comfortable Row
Score: 1000 Meter Hard Row
Score: Second 1250 Meter Comfortable Row
First 1250 Meter Comfortable Row: 5:22.8, 2:09.1/500m
1000 Meter Hard Row: 3:43.9, 1:51.9/500m
Second 1250 Meter Comfortable Row: 5:04.7, 2:01.8/500m
Total: 6248m, 2:04.3/500m
Warm-up 10 minute row: 2238m, 2:14.0/500m
Cool-down 20 minute row: 4436m, 2:15.2/500m
Challenge Score:
88,713m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Tuesday, November 28, 2023
231128
52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc
Scaled: 70 Minutes Row
Distance: 16,109m, 2:10.3/500m
5/3/1 DEADLIFT: WEEK 1
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc
Scaled: 70 Minutes Row
Distance: 16,109m, 2:10.3/500m
5/3/1 DEADLIFT: WEEK 1
5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)
5x260
5x300
10x340
Training Max: 396
Warm-up 10 minute row: 2293m, 2:10.8/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m
Challenge Score:
75,738m
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)
5x260
5x300
10x340
Training Max: 396
Warm-up 10 minute row: 2293m, 2:10.8/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m
Challenge Score:
75,738m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, November 27, 2023
231127
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Labels:
CrossFit,
Street Parking
Sunday, November 26, 2023
231126
52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc
Scaled: 60 Minutes Row
Distance: 12,888m, 2:19.9/500m
Challenge Score:
55,082m
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc
Scaled: 60 Minutes Row
Distance: 12,888m, 2:19.9/500m
Challenge Score:
55,082m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Saturday, November 25, 2023
231125
Row: Half Marathon (21,097m)
Time: 1:34:10.3, 2:13.9/500m
Challenge Score:
42,194m
Challenge Score:
42,194m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Thursday, November 23, 2023
231123
Row: Half Marathon (21,097m)
Time: 1:33:42.3, 2:13.2/500m
Challenge Score:
21,097m
Time: 1:33:42.3, 2:13.2/500m
Challenge Score:
21,097m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Wednesday, November 22, 2023
231122
5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat
5x120
5x150
5x180
Training Max: 297
Warm-up 10 minute row: 2237m, 2:14.1/500m
Cool-down 10 minute row: 2195m, 2:16.6/500m
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat
5x120
5x150
5x180
Training Max: 297
Warm-up 10 minute row: 2237m, 2:14.1/500m
Cool-down 10 minute row: 2195m, 2:16.6/500m
Labels:
CrossFit,
Street Parking
Tuesday, November 21, 2023
231121
52 WEEK ENDURANCE: SESSION 48
3 Rounds
1000 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 1 Minute
375 Meter (Hard) Row
Rest 1 Minute
250 Meter (Hard) Row
Rest 5 Minutes Between Rounds
Score: Round 1 Total Time (not including 5 min rest at the end)
Score: Round 2 Total Time (not including 5 min rest at the end)
Score: Round 3 Total Time (not including 5 min rest at the end)
Round 1 Total Time: 11:04.7, 1:54.0/500m
Round 2 Total Time: 10:58.5, 1:52.5/500m
Round 3 Total Time: 10:56.0, 1:52.0/500m
Total: 6,375m
Time: 23:59.1, 1:52.8/500m
3 Rounds
1000 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 1 Minute
375 Meter (Hard) Row
Rest 1 Minute
250 Meter (Hard) Row
Rest 5 Minutes Between Rounds
Score: Round 1 Total Time (not including 5 min rest at the end)
Score: Round 2 Total Time (not including 5 min rest at the end)
Score: Round 3 Total Time (not including 5 min rest at the end)
Round 1 Total Time: 11:04.7, 1:54.0/500m
Round 2 Total Time: 10:58.5, 1:52.5/500m
Round 3 Total Time: 10:56.0, 1:52.0/500m
Total: 6,375m
Time: 23:59.1, 1:52.8/500m
Labels:
CrossFit,
Street Parking
Monday, November 20, 2023
231120
5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift
5x155
5x195
5x235
Training Max: 387
2023 VAULT 20: "OSIRIS"
SHIFT Version
6 Rounds
1 Minute Continuous Movement
8 Push Up + Taps
12 Alternating Unweighted Lunge
Score: Total Time
Goal: 13-18 Minutes
Time: 13:05.
Row: 6:00. 1565m, 1:55.0/500m
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2355m, 2:07.3/500m
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift
5x155
5x195
5x235
Training Max: 387
2023 VAULT 20: "OSIRIS"
SHIFT Version
6 Rounds
1 Minute Continuous Movement
8 Push Up + Taps
12 Alternating Unweighted Lunge
Score: Total Time
Goal: 13-18 Minutes
Time: 13:05.
Row: 6:00. 1565m, 1:55.0/500m
Warm-up 10 minute row: 2275m, 2:11.8/500m
Cool-down 10 minute row: 2355m, 2:07.3/500m
Labels:
CrossFit,
Street Parking
Sunday, November 19, 2023
231119
Bike: M-Hill x 2
Distance: 23.39 miles
Time: 1:33:41. 15.0 mph avg.
Elevation Gain: 1562 ft.
https://www.strava.com/activities/10247934925
Distance: 23.39 miles
Time: 1:33:41. 15.0 mph avg.
Elevation Gain: 1562 ft.
https://www.strava.com/activities/10247934925
Labels:
Bike Ride - Gravel
Thursday, November 16, 2023
231116
5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat
Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)
5x225
3x255
3x285
Training Max:297
Warm-up 10 minute row: 2283m, 2:11.4/500m
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat
Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)
5x225
3x255
3x285
Training Max:297
Warm-up 10 minute row: 2283m, 2:11.4/500m
Labels:
CrossFit,
Street Parking
Wednesday, November 15, 2023
231115
52 WEEK ENDURANCE: SESSION 47
1500 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
1250 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
750 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Score: Total Time (Including Rest)
Score: Average 500 Meter Hard Time
Total Time (Including Rest): 38:43.9, 1:59.6/500m
500m Times: 1:44.5, 1:43.7, 1:42.6, 1:41.3, 1:43.0/500m average
1500 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
1250 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Rest 3 Minutes
750 Meter (Moderate) Row
250 Meter (Super Easy) Row
500 Meter (Hard) Row
Score: Total Time (Including Rest)
Score: Average 500 Meter Hard Time
Total Time (Including Rest): 38:43.9, 1:59.6/500m
500m Times: 1:44.5, 1:43.7, 1:42.6, 1:41.3, 1:43.0/500m average
Labels:
CrossFit,
Street Parking
Tuesday, November 14, 2023
231114
5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x295
3x330
3x370
Training Max: 387
Warm-up 10 minute row: 2270m, 2:12.1/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x295
3x330
3x370
Training Max: 387
Warm-up 10 minute row: 2270m, 2:12.1/500m
Cool-down 10 minute row: 2247m, 2:13.5/500m
Labels:
CrossFit,
Street Parking
Monday, November 13, 2023
231113
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Labels:
CrossFit,
Street Parking
Saturday, November 11, 2023
231111
CHAD
For Time:
1000 Alternating Weighted -OR- Unweighted Step Up
Suggestions
Men: 30# Rucksack / 16-20" Box
Women: 20# Rucksack / 12-16" Box
Extra Challenge
Men: 45# Rucksack / 20" Box
Women: 35# Rucksack / 20" Box
Score: Total Time
Goal: You can expect this workout to take near or over an hour. For most, the goal should simply be to finish.
Scaled: 20 lb. Weight Vest, 20" Box Step-Ups
Time: 63:29
Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2123m, 2:21.3/500m
For Time:
1000 Alternating Weighted -OR- Unweighted Step Up
Suggestions
Men: 30# Rucksack / 16-20" Box
Women: 20# Rucksack / 12-16" Box
Extra Challenge
Men: 45# Rucksack / 20" Box
Women: 35# Rucksack / 20" Box
Score: Total Time
Goal: You can expect this workout to take near or over an hour. For most, the goal should simply be to finish.
Scaled: 20 lb. Weight Vest, 20" Box Step-Ups
Time: 63:29
Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2123m, 2:21.3/500m
Labels:
CrossFit,
Hero WOD,
Street Parking
Friday, November 10, 2023
231110
5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x210
3x240
7x270
Training Max: 297
Warm-up 10 minute row: 2226m, 2:14.7/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x210
3x240
7x270
Training Max: 297
Warm-up 10 minute row: 2226m, 2:14.7/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m
Labels:
CrossFit,
Street Parking
Wednesday, November 8, 2023
231108
52 WEEK ENDURANCE: SESSION 46
6 Rounds
1000 Meter (Moderate) Row
250 Meter (Very Hard) Row
Rest 1 Minute Between Rounds
Score: Round 1 Time (not including 1 min rest)
Score: Round 6 Time (not including 1 min rest)
Score: Average 250 Very Hard Time
Round 1 Time: 5:03.5, 2:01.4/500m
Round 6 Time: 4:56.5, 1:58.6/500m
Average 250 Time: 0:51.8, 0:52.0, 0:50.8, 0:50.7, 0:50.2, 0:49.5 = 0:50.8, 1:41.6/500m
Total: 7,500m
Time: 34:50.8, 1:59.3/500m
Warm-up 10 minute row: 2259m, 2:12.8/500m
6 Rounds
1000 Meter (Moderate) Row
250 Meter (Very Hard) Row
Rest 1 Minute Between Rounds
Score: Round 1 Time (not including 1 min rest)
Score: Round 6 Time (not including 1 min rest)
Score: Average 250 Very Hard Time
Round 1 Time: 5:03.5, 2:01.4/500m
Round 6 Time: 4:56.5, 1:58.6/500m
Average 250 Time: 0:51.8, 0:52.0, 0:50.8, 0:50.7, 0:50.2, 0:49.5 = 0:50.8, 1:41.6/500m
Total: 7,500m
Time: 34:50.8, 1:59.3/500m
Warm-up 10 minute row: 2259m, 2:12.8/500m
Labels:
CrossFit,
Street Parking
Tuesday, November 7, 2023
231107
5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x275
3x310
7x350
Training Max: 387
Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2233m, 2:14.3/500m
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x275
3x310
7x350
Training Max: 387
Warm-up 10 minute row: 2312m, 2:09.7/500m
Cool-down 10 minute row: 2233m, 2:14.3/500m
Labels:
CrossFit,
Street Parking
Monday, November 6, 2023
231106
2023 VAULT 18: "HATSHEPSUT"
50 Burpee Pull Up
Rest 3 Minutes
50 Burpee Box Jump
Suggestions
Men: 20-24" Box
Women: 16-20" Box
Score: Total Time for Burpee Pull Ups
Score: Total Time for Burpee Box Jumps
Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00
Scaled: 20" Box Jumps
Part 1: 6:55
Part 2: 6:12
Warm-up 10 minute row: 2224m, 2:11.0/500m
Cool-down 10 minute row: 2290m, 2:14.8/500m
50 Burpee Pull Up
Rest 3 Minutes
50 Burpee Box Jump
Suggestions
Men: 20-24" Box
Women: 16-20" Box
Score: Total Time for Burpee Pull Ups
Score: Total Time for Burpee Box Jumps
Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00
Scaled: 20" Box Jumps
Part 1: 6:55
Part 2: 6:12
Warm-up 10 minute row: 2224m, 2:11.0/500m
Cool-down 10 minute row: 2290m, 2:14.8/500m
Labels:
CrossFit,
Street Parking
Saturday, November 4, 2023
231104
5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat
5x195
5x225
10x255
Training Max:297 lb.
Warm-up 10 minute row: 2274m, 2:11.9/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat
5x195
5x225
10x255
Training Max:297 lb.
Warm-up 10 minute row: 2274m, 2:11.9/500m
Cool-down 10 minute row: 2243m, 2:13.7/500m
Labels:
CrossFit,
Street Parking
Thursday, November 2, 2023
231102
52 WEEK ENDURANCE: SESSION 45
10 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
9 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
8 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Continue for 7, 6, 5, 4, 3, 2, 1 Minutes...
Score: Total Distance for the whole thing
Score: Average 250 meter time
Total Time: 1:17:26.9
250m Splits: 0:51.5, 0:52.3, 0:51.6, 0:51.8, 0:51.1, 0:50.5, 0:50.1, 0:49.5, 0:49.7, 0:49.0
Total Distance:15,389m, 2:03.6/500m
Average 250m Time: 0:50.7, 1:41.4/500m
10 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
9 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
8 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Continue for 7, 6, 5, 4, 3, 2, 1 Minutes...
Score: Total Distance for the whole thing
Score: Average 250 meter time
Total Time: 1:17:26.9
250m Splits: 0:51.5, 0:52.3, 0:51.6, 0:51.8, 0:51.1, 0:50.5, 0:50.1, 0:49.5, 0:49.7, 0:49.0
Total Distance:15,389m, 2:03.6/500m
Average 250m Time: 0:50.7, 1:41.4/500m
Labels:
CrossFit,
Street Parking
Wednesday, November 1, 2023
231101
Wednesday 11/01/2023
SHIFT Version
8 Rounds
30 Seconds Burpee
30 Seconds Dumbbell Hang Power Clean + Press
Rest 30 Seconds Between Rounds
Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Burpees
Score: Total Number of Hang Power Clean + Press
Goal: 25-40 Burpees 55-80 Hang Power Clean + Press
Scaled: 35 lb. Dumbbells
Burpees: 6+6+6+6+6+6+5+6 = 47 Reps
Hang Power Clean: 8+8+8+8+7+7+8+8 = 62 reps
Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2197m, 2:16.5/500m
SHIFT Version
8 Rounds
30 Seconds Burpee
30 Seconds Dumbbell Hang Power Clean + Press
Rest 30 Seconds Between Rounds
Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Burpees
Score: Total Number of Hang Power Clean + Press
Goal: 25-40 Burpees 55-80 Hang Power Clean + Press
Scaled: 35 lb. Dumbbells
Burpees: 6+6+6+6+6+6+5+6 = 47 Reps
Hang Power Clean: 8+8+8+8+7+7+8+8 = 62 reps
Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2197m, 2:16.5/500m
Labels:
CrossFit,
Street Parking
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