Monday, July 01, 2013

Happy Birthday America!

Monday - Skill work was single leg box jumps on 12" box. did 2 each leg every 30 seconds 10 rounds.
WOD - CHIPPER
1,000m Row
50 Double Unders
50 Box Jumps 30"
50 Pull Ups
50 Wall Balls 20#
16:32 - felt pretty good in this, a lung burner, but tried to keep the pace going. Probably could have pushed a little harder. Really just used the row as a warm up, should have pulled harder. Doubles were so-so, not great, but not horrible. Box jumps were slow. 30" is tough to string together. kept 5-10 at a time. Pull ups started 10, then did 5's. Same thing with wall balls.
PostWOD
1:2 rest
100m, 200m, 300m, 400m. Kept it mid range. Then did a couple sets of TTB, 7 in a row is a new PR.

Tuesday - Skill work single leg bumper jumps, lateral. Then 8' wall climbs, 8 for time = 56 seconds. Could have, and should have, gone faster. DJ did them in 31 seconds... dayum.
WOD - For Time
400m Run then...
10!
Power Cleans 115#
Burpee Over Bar then...
400 Run
14:59 - Good burn and good pace on this. The burpees sucked.
PostWOD - 3x10 deadlift 135#, 3x8 deadlift 185#

Wednesday - Skill work pre-wod, double kb swings. 8x10 reps, 2@40#, 5@45#, 2@55#. Then did 30 2 step, 2 hand jumps to 9 ft target.
WOD
EMOM 10 Minutes
Alternating Movements
10 Back Squats @ 125#
10 Push Presses @ 75#
*Last set of each movement is for max reps. BS = 18, PP = 14
Post-WOD
8x8 Deadlift (4@165#, 2@185#, 2@215#)
3x8 Bench Press

Thursday - Happy Independence Day, 4th of July, and Birthday America! Running the Firecracker with Y! Good race, Y needs to figure out mile 2. Says he starts thinking he doesn't want to do the run after mile 1. 27:54 time is average. I continued for the 10K and negative split for a 20:50 second 5K.

Friday - Skill was dumbbell reactive box jumps. Used 30# weights, drop them after first jump then jump to box. Started 20" box, added 45# plate, then 2 45#, then 3 45#. Then 55# banded kb swings, 5 rounds 30 sec on, 30 sec rest.
WOD
5x5 Every 3 minutes
Power Cleans
2@ 125#
2@ 135#
2@ 145#
PostWod
5x5 Deadlifts and Pull ups
185#, 215#, 235#, 255#
Deadlift - 285# - new PR!

Saturday - Crossfit for Hope
WOD - 3 Rounds, 1 min each station for reps
Power Snatch 75#
Box Jumps 24"
Thrusters
Chest2Bar Pull Ups
Burpees
201 total reps.
Wyatt did it also! Did OHS with pvc pipe, box jumps 3 45# plates, ball slams 10#, ring rows, and burpees. 254 total reps!

Sunday - Went for a 10 mile ride on the levee with Y.

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