CrossFit, running, Weekly Workouts

Weekly Workout Wrap Up (2/24-3/2)

W3

Happy hump day, y’all! Sorry for the late post but I have been sick since Sunday. There is definitely something going around here because I literally think EVERYONE is sick. The last few days have looked like this for me….

photo(11)
Breaking Bad marathon

Monday 2/24

  1. Warmup: 50 double unders
  2. 21-18-15-12-9-6-3 Walking lunges, situps, Thrusters 65#, pullups
        1. 19:07 Rx

Tuesday 2/25

  1. Warmup: 400m run
  2. Strength Training: Shoulder Press, work up to 2RM
        1. 1×5 @ 35#, 1×5 @ 55#, 1×5 @ 65#, 1×2 @ 75#, 1 x2 @ 80#
  3. Tabata Shoot throughs–  7 per round
  4. Tabata kettlebell swings- 4 rounds of 10, 4 rounds of 9

Wednesday 2/25

  1. 1 mile run- 8:50
  2. 7 rounds of 5 deadlifts (155#), 10 box jumps (20″), 15 double unders
        1. 9:36 Rx

Thursday 2/27

  1. 5k row with 20 sit-ups after each 1000m- 26:55
  2. 10 EMOTM (every minute on the minute) of 10 kettle bell swings (35#) on the even minute and 30 double unders on the odd minute

Friday 2/28

  1. CrossFit Open 14.1

Screen Shot 2014-03-05 at 9.37.48 PM

a.  188 reps

Saturday 3/1

Back in October, CrossFit Bel Air moved into a bigger space. On Saturday, we had our grand reopening party with a friendly competition. It was same sex partners and Lori and I teamed up for the 3 WODs in the Rx division.

photo 1(76)
Anna and I hanging out between WODs
  1. WOD 1- Sled push with 2 45# plates. Max meters in 3 minutes
        1. 224 meters (5th place)
  2. WOD 2- While one partner rows for calories, the other partner completes 15 thrusters @ 55# and 10 pull-ups. Partners then switch. Max reps in 8 minutes
        1. 240 reps (3rd place)
  3. WOD 3- Our wheelhouse! 3 rounds of 2 rope climbs (1 per partner), 50 box jump overs (between both partners), and a 400m run with a 14# medicine ball. Box jumps and 400m run with ball can be divided however the team wants.
        1. 13:03 (2nd place)

We finished 4th overall. One point from placing 3rd!

photo 2(75)
Photo by Robin Lerner

Sunday 3/2

  1. REST DAY!

I didn’t run much this week but I worked out a lot! I even took off this past Monday. Two days off in a row! I know, i know. Crazy!

Weekly miles– 2
2014 miles- 78.835

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