Weekly Workout Wrap Up (11/18-12/1)

Hello from not so sunny Florida. I came down here on Thanksgiving to spend the holiday with my younger sister and I leave tomorrow night. I am hoping for ONE good beach day. Cross your fingers. Anyway, I am taking advantage of this yucky day to recap the last couple of weeks of workouts. Here goes….

W3

Monday 11/18

  1. For time: 100 burpees, 1 mile run, 80 squats, 800m run, 60 pullups, 600m run, 40 GHD situps, 400m run, 20 handstand pushups, 200m run
        1. 38:55
  2. 10 rounds of 15 Deadlifts (95#), 15 hand release pushups
        1. 17:57 Rx
  3. 31 birthday burpees for a fellow CrossFitter

Tuesday 11/19

  1. Jerk Balance– 5×2 climbing
        1. 65#, 75#, 85#, 95#, 105#
  2. Clean and Jerk- work up to a heavy single then 1×2 at that weight
        1. 105#
  3. Back Squat- work up to a heavy single
        1. 125#
  4. For time: 2 rounds of 3 power cleans @ 155#, 10 handstand pushups; then 2 rounds of 6 power cleans @ 135#, 20 ring dips; then 2 rounds of 12 power cleans @ 95#, 30 hand release pushups
        1. 14:46 (power cleans @ 105, 95, 85, rind dips with red band for assistance)

Wednesday 11/20

  1. Snatch- 2×1 heavy, 1×2 heavy
        1. 80#, then 75#
        2. Hang snatch PR @ 80#
  2. 3 rounds max reps of toes to bar, burpees, kettlebell swings (1 pood), wall balls (14#)
        1. Round 1 50 seconds on, 10 seconds rest; Round 2 45 seconds on, 15 seconds rest; Round 3 40 seconds on, 20 seconds off
        2. Toes to bar: 14, 9, 10
        3. Burpees: 16, 11, 10
        4. KBS: 21, 16, 13
        5. Wall balls: 11, 10, 9

Thursday 11/21

  1. 10x200m sprints (2.01 miles, 18:38.77)
        1. 400m warm up 1:58.57
        2. 47.35, 42.56, 39.46, 39.40, 39.06, 40.62, 37.82, 37.82, 38.32, 37.79
        3. 400m cool down 2:08.25

Friday 11/22

  1. 500m row- 2:02
  2. “Fran” 21-15-9 Thrusters @ 65#, Pullups
        1. 7:08 Rx

Saturday 11/23

  1. 6 rounds of 12 deadlifts @ 165#, 9 handstand pushups, 400m run
        1. 21:16 @ 145# deadlifts
  2. 5 rounds of 3 min AMRAP of 5 box jumps, 10 situps, 15 hang snatch @ 65#; 1 min rest between rounds
        1. 293 reps Rx

Sunday 11/24

  1. Rest Day

Monday 11/25

  1. “Clovis” 10 mile run and 150 burpee pullups
        1. 1:55:34
        2. 8:36, 9:12, 9:14, 8:55, 8:50, 9:10, 9:07, 8:50, 8:54, 8:31

Tuesday 11/26

  1. Jerk Balance- 5×2 climbing
        1. 65, 75, 85, 95, 100
  2. On the minute x 12 minutes of 2 power cleans (climbing weight)
        1. 65, 75, 85, 95, 100, 105, 110, 105, 95, 95, 95 (missed 1 round bc i psyched myself out
  3. 50 GHD situps for time
        1. 1:58

Wednesday 11/27

  1. “Jackie” 1000m row, 50 thrusters @ 35#, 30 pullups
        1. 9:39 Rx
  2. Vinyasa Yoga

Thursday 11/28

  1. Happy Turkey Day! Rest day!

Friday 11/29

  1. 7.01 mile run around Hollywood, Florida (54:01.93)
        1. 8:04, 7:57, 7:48, 7:36, 7:13. 7:30, 7:41
  2.  WOD @ CrossFit Muscle Farm – 400m warm up
  3. Push Press- 5×3 @ 75%
        1. 85#
  4. “Super Helen” 5 rounds of 400m run, 21 kettlebell swings (1pood) and 12 pullups
        1. 22:19 Rx

photo 3 photo 1 photo 2

Saturday 11/30

  1. 400m warm up
  2. Front Squat- 4×5
        1. 85#
  3. Partner WOD with my sister! 100-75-50-25 of situps, pushups, squats
        1. Both partners are working at the same time and each round is a combined effort toward the noted reps (for example, its not 100 each for the first round but we both have to make it to 100 combined)
        2. 14:40 Rx

photo 5

Sunday 12/1

  1. 3.11 mile run (24:16)

Weekly Miles x2: 28.63 
Yearly Miles: 576.15

Advertisements
This entry was posted in CrossFit, running, Travel, Weekly Workouts and tagged , , , . Bookmark the permalink.

One Response to Weekly Workout Wrap Up (11/18-12/1)

  1. fionaboger says:

    Good work! That’s some intense training

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