Weekly Workout Wrap Up (CFGT 2014 Wk5)

Oh, 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

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

Sunday 9/22

1. REST DAY!!!

Weekly Miles: 11.0 miles
Yearly Miles: 421.25

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