Weekly Workout Wrap Up (2/10-2/23)

W3

Hey guys! Remember me? I think that joke is getting old. And I am sure the posts about my workouts are too when those are the only ones I am posting. But don’t fret! I have some good ones (well, you can be the judge of that) coming up this week and they won’t just be a recap of 4723987489374892 CrossFit workouts! Well, not all of them!

Here is a recap of the last two weeks:

Monday 2/10

  1. Double unders practice- 26 unbroken!
  2. 21-15-9 Hang Squat Cleans and Handstand Pushups
        1. 12:34 with 75# cleans and 1 abmat for the HSPU

Tuesday 2/11

  1. 1 mile run: 9:00
  2. Strength Training: Overhead Squat
        1. 5@ 75% of max (65#), 2×3@ 85% (75), 1@ 90% (85), 2×1@ 95% (95)
  3. Tabata Box Jumps- 10 per round
  4. 50-40-30-20-10 Double unders and Rowing (add 0 for meters of rowing. Example: round of 50 double unders is 500m of rowing)
        1. 14:10 Rx

Wednesday 2/12

  1. 200m repeats on treadmill (3.25 miles, 26:41)
        1. 1 mile warm up @ 9:00, 8x200m @ 6:40/mi pace with 200m jog @ 8:57, .25 cool down @ 8:57
  2. 75 Thrusters (55#), 75 Burpees over the bar, 75 pull-ups (break up however you want)
        1. 17:24 Rx

Thursday 2/13

  1. Strength Training: Hang Squat Clean
        1. 5@ 65#, 2×2@ 85#, 2×1@95#,  1@105#
  2. AMRAP (as many reps/rounds as possible) 8 minutes of 10 box jumps and 10 toes to bar
        1. 6 rounds + 9 box jumps
  3. 20 min EMOTM (every minute on the minute) Even: 200m row, Odd: 5 Handstand pushups (1 abmat)

Friday 2/14

  1. 5 rounds of 50 feet walking lunges with 35# plate overhead, 21 burpees
        1. 12:35 Rx

Saturday 2/15

  1. REST DAY

Sunday 2/16

  1. 15 EMOTM of 1 deadlift, 1 power clean, 1 front squat, 1 shoulder to overhead (105#) (without dropping the bar in between each lift)
  2. For time: 100 squats, 90 double unders, 80 pushups, 70 sit-ups, 60 jumping pull-ups, 50 kettlebell swings, 40 back extensions, 30 box jumps, 20 deadlifts (135#), 10 burpees
        1. 28:31 Rx

Monday 2/17

  1. 3 rounds of 21 knees to elbows, 21 kettlebell swings, 21 pushups, 3 rope climbs, 21 box jumps, 21 back extensions, 42 walking lunges
        1. 28:38 Rx

Tuesday 2/18

  1. 2.51 mile run (19:15)
  2. EMOTM 10 minutes: 2 back squats
        1. 1 round @ 115#, 9 rounds @ 125#
  3. EMOTM 10 minutes: 2 deadlifts
        1. 175#
  4. Tabatas:
        1. Double unders- lowest per round was 11 and highest was 32 unbroken (PR!)
        2. Sumo deadlift high pulls- 12 per round

Wednesday 2/19

  1. 5 rounds of 100m run, 1 clean and jerk (115#), max rep pullups
        1. 8:58 Rx (pullups per round: 10, 10, 11, 11, 12)
  2. Worked on Clean and Jerks after the WOD: PR’ed at 120# and then 125#
  3. “Annie” 50-40-30-20-10 double unders and situps
        1. 8:33 Rx (PR!)

Thursday 2/20

  1. REST DAY

Friday 2/21

  1. 4.59 mile run (36:46)
        1. 8:03, 8:07, 7:55, 7:57, .59@ 8:01
  2. Strength Training: Bench Press
        1. 3×5 @75#, 3×3 @ 85#, 1×3 @ 95#, 1 @ 105#
  3. Buy in: 800m run, 5 rounds of 10 box jumps and 10 kettle bell swings, Cash out: 800m run
        1. 11:40 Rx

Saturday 2/22

  1. 1 mile run, 21-15-9 Box jumps and ring dips, 800m run, 21-15-9 wall balls and burpees, 400m run
        1. 29:58 Rx
IMG_6634

The result of too many ring dips!

Sunday 2/23

  1. Strength Training: Front Squat (worked on pausing at the bottom of the squat)
        1. 5@ 35#, 5@ 85#, 3@ 85#, 3@ 95#, 3@ 105#, 3×1@ 115#, 1@ 125#
  2. 5 rounds of 200m run, 10 box jumps, 20 sit-ups, 30 double unders
        1. 16:50 Rx ( I made this one up at open gym)

Weekly miles x2– 15.285
2014 miles- 76.835

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