Cardio Workouts, CrossFit, running, Strength Training, Weekly Workouts

Weekly Workout Wrap Up (10/21-10/27)

I did a heck of a lot of working out last week. My diet on the other hand is not so good… but at least I am working out to make up for that!

Monday 10/21

  1. 3.11 mile run- 23:51
  2. 5RFT (rounds for time) of 400m run and 21 deadlifts @ 125#
        1. 16:19 Rx
  3. 50 burpees for time- 4 minute time cap
        1. 3:29

Tuesday 10/22

  1. 1000m row- 4:33
  2. Power Clean– Work up to 1RM
        1. PR’ed my power clean and push jerk @ 115!!!
  3. 2×1 power cleans- heavy
        1. 105#
  4. 2×1 Power Clean and Jerk- heavy
        1. 105#
  5. 5RFT 10 power cleans @ 95# and 10 burpees
        1. 9:34 Rx

Wednesday 10/23

  1. 400m warm up
  2. “Metcon Purgatory”

With a running time clock.. perform the following 3 workouts

21-15-9 Squat Snatch (65#)
Chest to bar pullups
Rest 5 minutes

21-15-9 Deadlifts (155#)
400m run
Rest 3 minutes

21-15-9 Thrusters (80#)
Box Jumpovers (jump onto box and over to the other side is 1 rep)

Snatch/Pullup WOD- 12:22, 55# snatch
DL/400m WOD- 10:15, 135# DL
Thrusters/Box jumps- 9:33 65# Thrusters
Overall time- 40:11

Thursday 10/24

  1. 400m warm up
  2. Lurong WOD 7
        1. 3-5-7-9-11 Burpees, Front Squat @ 65#, Push Press @ 65#, 100m Farmer Carry (1 pood kettlebell in each hand). End with 13 burpee pullups.
          1. Burpee pullups are performed under a pullup bar. Perform a burpee, jump up to a pullup.
        2. 14:52

Friday 10/25

  1. 10x100m sprints
        1. 1 mile warm up @ 8:53
        2. 100m sprints with 40 seconds rest in between- 22.45 seconds, 20.30, 19.87, 20.37, 21.50, 18.36, 18.85, 18.09, 18.99, 17.03
        3. 1 mile cool down @ 7:59

Saturday 10/26

  1. Halloween WOD- “FrankenFran”
        1. Fran is a benchmark WOD that is 21-25-9 of Thrusters (see above) and pullups. This WOD is Fran on steroids.. or FrankenFran.
        2. 3RFT 400m run, 21 kettlebell swings (1 pood), 21 Thrusters (65#), 21 pullups
        3. 23:37 Rx

Sunday 10/27

  1. 7.61 mile run- 1:01:09

Weekly Miles: 17.08 miles
Yearly Miles: 489.66

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