25-Mar
5 min z1 run
+
Run 800 meters @80%
Rest walk 2 min
x3
3:09
3:15
3:15
+
Run 800m @95%
2:50
+
5 min z1 run
good breathing... good pace... to be there...
24-Mar
AM
Crossfit Open Workout #5
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps 3 Chest to bar Pull-ups
100 pound Thruster, 6 reps 6 Chest to bar Pull-ups
100 pound Thruster, 9 reps 9 Chest to bar Pull-ups
100 pound Thruster, 12 reps 12 Chest to bar Pull-ups
100 pound Thruster, 15 reps 15 Chest to bar Pull-ups
100 pound Thruster, 18 reps 18 Chest to bar Pull-ups
100 pound Thruster, 21 reps 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
PM
20 min amrap:
30 calories airdyne
20 kbs 1.5 pood
10 hspu
4 rounds + 49 - all rounds unbroken
22-Mar
PM
Class
Clean& jerk - worked on keeping feet close and allowing the body to fall in the squat position. The jerk also was focused on getting under the bar fast and foot positioning
18-Mar
5 min z1 run
+
Run 400m @80%
Rest walk 1 min
x5
1 - 1:36
2 - 1:28
3 - 1:32
4 - 1:36
5 - 1:34
+
Run 400m @95%
Rest 6 min
x2
1 - 1:18
2 - 1:17
+
Run 5 min z1
fun!
good pace, good breathing. focusing on being light on feet and having a constant stride. no energy loss, no energy wasted - just enough tension throughout the body... 100% dependent on the state of mind/awareness/presence...
17-Mar
AM
Crossfit Open Workout #4
Workout 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
253 reps - finish the WB in 7:30 - all DU unbroken - failed 2 MU
PM - camera battery died
7 min amrap
3 DL 315#
6 hspu
9 ghd sit ups
all rounds unbroken - http://www.youtube.com/watch?v=ChDZo0p5TCw
i think i mange to complete 8 rounds + 9. felt strong i could have continued with this pace for another 3 min.
C. Weighted dips 5, 5, 5; rest 3 min
45x5, 80x5, 100x5, 110x5
PM
3 rounds for time:
5 power clean and jerk 185
10 burpees
20 ring dips
8:36
1st round of C&J were done unbroken. then i hit a MAJOR wall. failed 2 c&j - ring dips very broken
B1. Barbell walking lunges 20 continuous steps x3; rest 1 min
135 for all sets. legs are DEAD!
B2. 25 unbroken chin ups x3; rest 1 min
all sets unbroken
11-Mar
Run 5 min z1
+
Row 30 seconds @70%
Rest 30 seconds
x17
+
Airdyne 30 seconds @70%
Rest 30 seconds
x17
+
Run 5 min z1
running feels amazing!… row intervals are good learning experience. how the tempo/cadence can make a big difference on the work output.
10-Mar
Crossfit Open Workout #3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
10 rounds + 21
good pace, good breathing, box jumps were the challenge here. yet because i was going slower on the box jumps, it allowed me to recuperate and perform more push press!
8-Mar
PM
Oly class - problems with battery/memory card...
C&J practice - one clean, 2 front squat, 1 jerk. did the 2 front squats so that when jerking the bar i would be under some fatigue. this forced to remain technical and get under the bar.
95x3, 140x3, 170x3, (190x1)x8
A2. Weighted chin up supinated grip 5, 5, 5; rest 1 min
60x5, 65x5, 70x5
B. Front squat ladder: 2 reps on the minute with 225# (add 10 pounds
every minute until failure)
135x3, 185x2, 225x2, 235x2, 245x2, 255x2, 265x2, 275x2, 285x2(PR)… and that was it… my legs were no longer able to take the load.
4-Mar
Row 5 min @z1
+
Row 30 seconds @70%
Rest 30 seconds
x15
+
Airdyne 30 seconds @70%
Rest 30 seconds
x15
+
Row 5 min @z1
good breathing, had to focus to be able to maintain the same power output/form/pace. feeling a bit tired. legs were tired. back of right knee was hurting from wide snatch landing.
3-Mar
Crossfit Open Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
73 reps - did not fail any rep!
felt strong/powerful. sleep/rest is key.
28-Feb
A1. Bent over barbell rows @41x1, 3-5x5; rest 2 min
45x5, 95x5, 135x5, 140x5, 145x5, 145x5, 145x5 - http://www.youtube.com/watch?v=ut2tMniNv5Y
A2. Seated barbell press @41x1, 3-4x5; rest 2 min
45x5, 95x4, 125x4, 125x4, 125x4, 130x4, 130x4 - http://www.youtube.com/watch?v=XKXdBLQ-ojg
B. Amrap power cleans in 8 min @90% of 1rm
23 reps (filed one clean) - all reps at 215#
