Weekly Workout Wrap Up (10/7-10/20)

W3

Oops. I forgot to recap my workouts from 2 weeks ago. I really have been losing my mind lately. Again, sorry for the lack of posts but I am trying to get better at it. Do you even believe me anymore? :/ Anyway, I realized a couple of weeks ago that unless you’re a CrossFitter, most of my workouts look like gibberish. Sorry!! And I will try to post links to any unfamiliar movements or describe my workouts more in depth.

Monday 10/7

  1. Back Squat: work up to 1RM
        1. A back squat is just a regular squat but with the barbell resting on the upper back. This is the most common type of squat you will see in the gym. 1RM means I am going to warmup and then work up to a weight that I can only do once before failing a second time. This is most likely the heaviest weight you can “rep”
        2. 135#
  2. Front Squat: work up to 10RM
        1. A front squat is a squat but with the bar resting on your front rack, or shoulder/collarbone area. This is the place where you “clean” the bar to. Your front squat is most likely weaker than your  back squat position
        2. 85#
  3. Sumo Deadlift: 3×8
        1. A deadlift in the sumo or wide stance. Instead of holding the bar on the outside of your legs, you hold the bar inside your sumo stance.
        2. 115#
  4. AMRAP 1 min of Thrusters @ 65#
        1. AMRAP is as many rounds or reps of a movement in a set time. Thrusters are a front squat (see above) into an overhead press.
        2. 13 thrusters in 1 minute Rx (rx: at the prescribed weight/movement)
  5. AMRAP 6 min of 5 pull-ups, 10 power cleans @ 65# (see above link) and 15 double unders
        1. double unders are the WORST (I still cant get them) but they are jumping rope and swinging the rope underneath your feet twice on a single jump
        2. 3 rounds Rx
  6. AMRAP 10 min of 5 deadlifts @ 125# and 100m sprints
        1. 11 rounds Rx

Tuesday 10/8

  1. 3.11 mile run (25:13)
  2. 3RFT (rounds for time) of 6 snatches @ 100# and 200m run
        1. The snatch is an olympic movement of bringing a bar from the ground to overhead in one movement with a wide grip.
        2. 4:34 @ 65#
  3. 5RFT of 20 burpees and 20 kettlebell swings (1 pood or approx. 35#)
        1. 12:46 Rx
  4. Tabata mashup: squats and hand release pushups
        1. 1 tabata round of squats (no weight), rest, and then tabata of hand release pushups. At the bottom of the pushup, you let go and take your hands off the ground so you are pretty much laying on the ground and then begin the next pushup.
        2. 12 squats per round, 10 pushups per round

Wednesday 10/9

  1. Bench Press: 5 rounds of 3 reps
        1. 85#
  2. Push Press: 3×8
        1. Standing overhead barbell press with a quick dip in the legs for more power
        2. 65#
  3. AMRAP 10 min of 6 kettlebell thrusters @ 1.5 pd (53# each hand) and 10 pullups
        1. 7 round plus 2 thrusters @ .75 pd (approx. 26# each hand)
  4. “Randy”: 75 Power snatches for time @ 55#
        1. CrossFit names some of their WODs after girls names or guys names (hero WODs). In this case: In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
        2. 7:36 Rx

Thursday 10/10

  1. Lurong Challenge WOD 5:  (15 minute time cap) 10 power snatch @80#, 20 pullups, 30 box jumps, 40 kettlebell swings (1 pood), 30 box jumps, 20 pullups, 10 power snatches
        1. 14:47 Rx (80# was my 1RM prior to doing the power snatches 20 times!!!)

Friday 10/11

  1. Rest Day

Saturday 10/12

  1. Baltimore Running Festival Half Marathon
        1. 1:47:00

RK_1

Sunday 10/13

  1. Rest Day

Monday 10/14

  1. Row 5k: 23:07.02
  2. 10-9-8-7-6-5-4-3-2-1 of pull-ups, sit-ups, pushups, squats
        1. Do 10 of each exercise before moving to the round of 9 and then 8…
        2. 8:46 Rx

Tuesday 10/15

  1. 3RFT of 10 power snatches @ 95#, 10 handstand pushups

At 10 minute mark: 3RFT of 10 thrusters @ 95#, 10 chest to bar pullups

at 20 minute mark: 3RFT of 10 box jumps (24″), 10 toes to bar

        1. 6:04 @ 65#, 5:01 @ 65#, 3:20 Rx

Wednesday 10/16

  1. 400m warm up
  2. For time: 20 kettlebell swings, 30 toes to bar, 400m run
        1. 3:57 Rx (40 seconds faster than 2 months ago)
  3. Bench Press: Work up to 5RM
        1. 85#
  4. 3×2 reps of Bench at 5RM weight: Complete @ 85#
  5. 5x400m sprints on the 3min mark
        1. 1:29, 1:25, 1:29, 1:30, 1:29
  6. 6x max reps of chest to bar chinups
        1. 4, 5, 4, 4, 4, 3
  7. 3×10 band pullups for mobility
        1. hold band and pull apart to stretch arms/chest/back/etc
        2. Complete

Thursday 10/17

  1. 800m warm up
  2. Lurong Challenge WOD 6: 100 single unders buy in and then 5 rounds of 10 power cleans @ 85# and 10 hand release pushups
        1. A buy in means you need to complete that movement prior to starting the rest of the exercise. You only have to do it once, not every round.
        2. 7:50 at level 2
  3. Tabata planks
  4. 2 mile run (16:34)

Friday 10/18

  1. Snatch: 8 rounds of 1 each on the minute @ 80% of max
        1. 65#
  2. Clean and Jerk: 8 rounds of 1 each on the minute @ 85% of max\
        1. 85#
  3. Sled Push with 45# on sled: 2x200m
        1. Complete
  4. 3×20 GHD situps with 1 min rest between sets
        1. Complete

Saturday 10/19

  1. 9.21 mile run (1:16:22)

Sunday 10/20

  1. Rest Day

Weekly Miles x2: 30.73 miles
Yearly Miles: 472.58

Advertisements
This entry was posted in Cardio Workouts, CrossFit, 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