Archive for October, 2015

Friday 2015.10.30

October 30, 2015

CFSCC

Split Press 3×5
33, 53, 73, 83(3/F)

Pause Front Squat + Pause Split Jerk
33×3, 83×2, 103×2, 113×2, 123, 133(FJ)

5 rounds
0:45 row
2:15 rest

215m, 246m, 252m, 249m, 220m (no run-over)

Wednesday 2015.10.28

October 28, 2015

Mono

500m swim

Gymnastics

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds.

AMRAP in 12 Minutes:
4 ring rows, nipple height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 20″ boxes, 3 second negative

6 rounds.

5×5 Cuban rotations, 2×5#

Strength

Front Squat (5×3)
45, 75, 95, 115, 125, 135, 145.

Metcon

3 Rounds For Time:
10 Front Rack Lunges, 95/65#
200m Run
Rest 1:00

5:44.

Abz

3 rounds NFT:
15 GHD sit-ups
15 TTB

Monday 2015.10.26

October 26, 2015

Morning

15 minute yoga
10 minute meditation
Wim Hof cycle

Isometrics

Plank – 1:15, 1:15, 1:00, 0:45, 0:45 (rested 1:00)
Chinese plank – 3:30, 2:00 (rested 1:00)
Handstand – 1:15, 1:15, 0:45, 1:00, 0:45 (rested what I held)

Level 2
Strength
Weighted Pull-ups (5×2, superset with dips)
Weighted Dips (5×2, superset with pull-ups)

6×2 in about 20 mins. 10 second eccentrics. Maybe a little longer on the chin-ups, a little less long on the dips.

Metcon
Death by Burpees

Every athlete must complete at least 15 minutes. If an athlete fails to complete the assigned burpees within the minute, they switch over to ab mat sit-ups and are assigned a 15 minute cap.

14+11

Saturday 2015.10.24

October 24, 2015

Muscle-Up Seminar

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

5 rounds.

AMRAP in 12 Minutes:
4 ring rows, nipple height / feet under rings
4 protracted push-ups on 20″ boxes

5×5 Cuban rotations, 2×5#

Thursday 2015.10.22

October 22, 2015

“Christine”
16:33 @180.

Friday 2015.10.16

October 16, 2015

Dumbbell “Linda”
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Deadlift, 1.5x BW
[DB] Bench, 1x BW [2×40#]
[DB] Clean, 0.75x BW [2×35#]

27:09.

Friday 2015.10.09

October 9, 2015

2015 CrossFit Team Series Event 6
As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (185 / 135 lb.)
30-calorie row
30 overhead squats (95 / 65 lb.)

21:49 with Ray, Pepe, Nikki.

My part —

Isometrics
Plank – 1:15, 1:00, 0:45, 0:45, 0:45, 0:30 (rested 1:00)
Chinese plank – 3:00 [+0kg], 2:00 [+5kg] (rested 1:00)
Handstand – 1:15, 1:00, 1:00, 0:45, 0:45, 0:15 (rested 1:00). Elbow torture.

Thursday 2015.10.08

October 8, 2015

“Karen”
7:17 to 9′. So out of shape.

A little gymnastics
5x
2 strict chin-ups
2 dip negatives