Better Sam

Tuesday 2010.11.30

CrossFit Buy In

9, 7, 5 Reps For Time:
Burpee-Pull-Ups
V-Ups

4:17.  Ugh.  10 seconds slower than last time.  Although to be honest I was not really going for it.  Practicing my jump-to-bar, which is apparently not my forte.

CrossFit Workout

Complete 5 unbroken rounds (not for time) of the following barbell complex at the heaviest weight you can manage:
7 Power Cleans
5 Front Squats
3 Push Presses

65, 95, 115.  Felt okay and failed the presses @115 last time, so sweet.  Stopped at 3 rounds though, because I am very tired and things just aren’t feeling awesome. 

CrossFit Cash Out

Um, no, not today thank you.

Link: Elf-ery

forcedistancetime:

This is too damn funny. 🙂

Yay Sarah!

Monday 2010.11.29

5-3-1 Cycle 4, Day 2, Part 1

Bench Press
95×3
105×3
118×4

CrossFit Buy In

30 GHD Sit-Ups in sets of 10 (intermingled with double under practice.)  Need to figure out how to stop my pants from falling down.

CrossFit Workout

75 OHS @95# — 10:05 / 7 sets of 15, 15, 11, 11, 5, 10, 8

Was a little annoyed about that set of 5.  Overbalanced and fell over — oops!

CrossFit Cash Out

1RM pull-up — 2.5# strict; 25# kipping.

5-3-1 Cycle 4, Day 2

Deadlift
145×5
170×5
190×15

Press
60×5
70×5
80×7

Weak day.

Met-Con

In 10 minutes:
Row 2K
AMRAP Double Unders

~8:00 2K; 94 double unders.

Team WOD at CrossFit Epic in Iowa City. Wow it’s been too long since I did burpees! That sucked!

Thursday 2010.11.25

Thanksgiving Tabata Mash-Up

Double-Unders / Push-Ups
20/5

Think I had significantly more but over-paced especially on the double-unders.

Tuesday 2010.11.23

CrossFit Buy In

3 rounds for time:
10 Overhead Squats, 45#
10 Good Mornings, 45#
10 Sit-Ups
10 Push-Ups
10 Pull-Ups
7:31

CrossFit Workout

Power Clean / Push Jerk
95, 115, 125, 135, 145F

Got my 135 back — yay!

CrossFit Cash Out

Tabata Squats: 17

Bonus Round

1 rope climb (in Inov-8’s which is WAY harder than Frees for some grippy-ness reason.)

AND I PASSED THE MANLY-MAN VERSION OF THE LEVEL 1 TEST-OUT!!

Now it’s time to work on the stuff I skipped:
20 unbroken push-ups
3 unbroken ring dips
1 muscle-up
5 unbroken handstand push-ups
12 rounds of Cindy
7:00 Man-Grace.

Can’t wait!

Late Night Update

5-3-1 Cycle 4, Day 1

Bench Press
85×5
100×5
112×7

Monday 2010.11.22

Earlier in the day: hip-back extensions x20.  Almost done with the manly-man test!

5-3-1 Cycle 4, Day 1

Back Squat
130×5
150×5
175×10

CrossFit Workout

OHS 135×5.  Pretty sure I can do more than this, but am still having major mental battle with getting bar overhead.

CrossFit Cash Out

As many rounds as possible in 12 minutes:
400m run
5 deadlifts, 185#

4 rounds even.  Easier than I thought it would be, although that’s a pretty heavy deadlift.  Runs more like jogs.  Enjoyed running without a sandbag in distinct contrast to yesterday 🙂  Could probably have pushed a little harder.

Sunday 2010.11.21

“PANDAMONIUM!!!”

For Time:
400m 40# sandbag run
40 double unders
40′ sandbag throws, 40#, each side
40 double unders
40 sandbag overhead lunges, 40#
40 double unders
40 sledgehammer strikes, each arm
40 double unders
40 tire in-out jumps
40 double unders
40′ panda walk (handstand walk for pandas, bear crawl for humans)
40 double unders
400m 40# sandbag run

21:55

Subbed 35# sandbag, and 20” box jump instead of tire in-outs.

Saturday 2010.11.20

5-3-1 Cycle 3, Day 7-ish (Part 2)

Bench Press
50×5
65×5
75×5

Workout

AMRAP in 10 minutes:
5 chest-to-bar pull-ups
10 toes-to-bar
15 kettlebell swings, 24kg
3 rounds + 5 c2b

Didn’t feel so great.  I may need to rest more.  Things have been feeling super sluggish lately.