Weekly Workout Wrap Up (CFGT 2014 Wk5)

W3Oh, hey there. Remember me? I am not sure I can even call myself a blogger anymore. It’s sad. I’m sad. Sorry for disappointing you all but I have had a lot going on and have been super busy. And honestly, every time I find time to blog, I just don’t. I’m the worst. I don’t want to promise anything but I hope to show up on here a lot more soon. Happy now?

Monday 9/16

  1. 800m warm up
  2. Front Squat: Work up to 1RM
        1. 105#
  3. Lurong Challenge WOD 1: 21-18-15-12-9-6-3 Deadlifts (75#), Wall Balls (14#), Box Jumps (20″)
        1. 14:33
  4. Tabata Situps- 96 total reps

Tuesday 9/17

  1. Power Clean and Squat Clean practice
        1. 105# PR
  2. CrossFit Open 12.5 Workout: 7 min ladder of 3-6-9-12-15-18…. of Thrusters (65#) and Chest to Bar Pullups
        1. 35 reps- I probably did more “no rep” pullups than pullups where my chest hit the bar. FAIL
  3. Tabata L-sits: 10 seconds on, 20 seconds off
  4. 5.07 mile run: 42:17

Wednesday 9/18

  1. 400m warm up
  2. Bench Press: Work up to 3RM
        1. 3@ 33#, 5@ 53#, 3@ 73#, 3@ 83#
  3. 8 RFT (rounds for time) of 8 wall balls (14#) and 8 burpee box jumps (20″)
        1. 11:23 Rx
  4. Tabata abs- 9 rounds of planks, plank to pushup position, knee to elbow planks (I have no idea what any of these are actually called)

Thursday 9/19

  1. 400m warm up
  2. WOD: 20 Front Squats (105#), 30 Box Jumps (20″), 40 Kettlebell Swings (1 pood or 35lbs), 50 wall balls (14#)
        1. 9:26, squats were at 95#

Friday 9/20

  1. 400m warm up
  2. Snatch: work up to 1RM
        1. 70#
  3. Clean and Jerk: work up to 1RM
        1. 100#
  4. WOD: 30-20-10 Power cleans (95#), Kettlebell swings (1 pood)
        1. 13:19, Cleans at 85#
  5. 5 RFT: 35 Double unders, 200m run
        1. 23:32 Rx
        2. FU Double unders
  6. 3 RFT: 400m Run, 21 Burpees
        1. 10:47 Rx
IMG_5824

the aftermath of double unders

Saturday 9/21

  1. Run with Ashley: 2.56 miles, 25:14
  2. CrossFit WOD: 25 burpees, 25 weighted pullups (14# med ball), 400m run with 14# med ball, 25 handstand pushups, 400m run with med ball, 25 chest to bar pullups, 400m run with med ball, 25 burpees
        1. 26:32, regular pullups for both sets

IMG_5836

Sunday 9/22

  1. REST DAY!!!

Weekly Miles: 11.0 miles
Yearly Miles: 421.25

Advertisements
This entry was posted in Cardio Workouts, CrossFit, Richmond Marathon 2013, running, Strength Training, Weekly Workouts and tagged , , , . Bookmark the permalink.

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s