CrossFit, Fun, running, Weekly Workouts

Weekly Workout Wrap Up (1/6-1/26)

W3

Wow, I haven’t posted my workouts in 3 weeks! I apologize for probably the most boring post EVER! But this is my way of tracking my workouts and mileage and it keeps me accountable…. Enjoy, haha! I’ll try to take it down a notch and keep it simple.

Week 1/6-1/12

Monday 1/6
Work up to 1 rep max of deadlift- 200 lbs! PR!
Max effort toes to bar- 20 unbroken
“Cindy” AMRAP 20 of 5 pullups, 10 pushups, 15 squats- 17 rounds + 6 reps Rx

Tuesday 1/7
Work up to 1 rep max of bench press- 105! PR!
Max effort of 2k row- 8:27
Max height box jump- 34 1/2 inches
Max effort L-sit- 28 seconds

Wednesday 1/8
500m row- 1:50
Max effort Ring dips- 7
Work up to 1RM Back Squat -135
Max unbroken double unders- 3
Practice for CrossFit Competition WOD

Thursday 1/9
4.01 mile run- 29:28 (7:21 avg)

Friday 1/10
Max effort pullups- 21
Work up to 1RM Strict Press- 80#
Death by 10m (add 10m every minute. 1st minute is 10 meters, 2nd minute is 20m, 3rd minute is 30m and so on until you cant fit the amount of meters required within the minute. These are broken up by 10m sprint suicides)- 17 rounds

Saturday 1/11- Sunday 1/12
Watched the CrossFit Competition on Saturday and competed in the Gemini Games CrossFit Competition Sunday

Week 1/13- 1/19

Monday 1/13
Rest Day- so sore from the comp

Tuesday 1/14
3.11 mile run- 25:02
Work up to 1RM of Overhead Squat- 105! PR!
Legless Rope Climbs
400m sprint- 1:17

Wednesday 1/15
“Filthy Fifty”

30:29 Rx

Thursday 1/16
Work up to 1RM of Squat Clean- 115# PR!
800m sprint- 3:02
Yoga- 1 hour

Friday 1/17
1 mile run for time- 6:40
Work up to 1RM of Squat Snatch- 85# PR!

Saturday 1/18
21-15-9 Kettlebell swings (45 lbs), Box Jumps (20″), Deadlift (135#)- 8:58 Rx
Partner WOD- While partner 1 rows 250m, partner 2 does as many rounds of 5 pushups, 10 situps, 15 squats (5 rounds)- 12:30, 179 reps

Sunday 1/19
AMRAP 8 of 1 strict handstand pushup, 1 strict pullup, 1 strict ring dip- 13 rounds
AMRAP 20 of 10 knees to elbow, 100m run, 10 medicine ball cleans (14#), 100m run, 10 Squat Snatch (55#)- 4 rounds + 10 reps Rx

Week 1/20- 1/26

Monday 1/20
7.05 miles- 55:19 (8:05, 7:46, 7:51, 7:52, 7:46, 7:52, 7:42)
“Denny” 21-15-9-9-15-21 Deadlifts and Burpees- 13:30 (135#)

Tuesday 1/21
Rest Day

Wednesday 1/22
10 rounds of 1 Clean and Jerk (105#), 5 pullups, 10 pushups, 15 squats- 13:35 Rx
Max effort Handstand hold- 2:08

Thursday 1/23
“Annie” 50-40-30-20-10 double unders and situps- 11:14 Rx (I suck at double unders)
Strict Press- 85# PR!

Friday 1/24
5 miles on treadmill- 1 mile warm up @ 8:34, 4x400m @ 6:40 with 200m walk, 4x400m @ 6:18 with 200m walk, 1 mile cool down @ 8:00; Total- 44:05
Work up to 1RM of Push Press- 115# PR!
AMRAP 10 of 10 kettlebell swings and 20 double unders- 6+14 Rx

Saturday 1/25
Partner WOD 12 Box jumps (20″), 12 KB Sumo deadlift high pull (35#), 12 walking lunges with 25# plate overhead, 6 burpees, 200m row. Partners alternate exercises and rest while other partner is working.
I did this twice. Once with a girl in the 930am class and we got 8 rounds + 42 reps Rx and then I did it again with my coach in the 1030 class and we got 10 rounds + 6 reps Rx.

Sunday 1/26
Snowboarding!

Sorry for the never ending post. I have definitely stayed busy over the last few weeks. Maybe this is why you barely hear from me.. whoops!

Weekly miles x3- 22.42
2014 miles- 29.42

Does anyone else snowboard? If you are in the Mid Atlantic region, where do you go??

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