Tuesday
‘Annie’
50-40-30-20-10
Jump rope double unders
Sit up
Joseph 7:40
Peter 9:59
Dan 11:59
I liked this one. I had never hit more than three double unders in a row. Hit the set of 30. Gonna work these. Before this did bench press for fun.
45 x12, 135 x12, 205 x1 (up too fast but spotter was leaving), 155 x8, 165×8, 165×8, 175×6, 175×6.
Wanted more but no spot=no big lifts.
Finished with 3×15 ring push ups after Annie and teaching Tina Clean N Jerk.
Monday
7am-sprint bike ride from Normandy to The Garage.
1pm-Clean N Jerk
1-1-1-1-1-1-1
Peter
155, 155, 165, 185 (f), 185, 185(f), 165
Dan
135, 145, 155, 165, 165, 165, 165
Dominic came in and hit a monster 195, with room left to go up. Good job Dom!
Five minutes after the C-N-J’s…
Miles on ten minutes
Dan-5:46, 5:39, 5:53. Goal pace was 5:45-5:50. Last one legs were dead. No pop.
Pete did the last one with me in 6:40, a PR for him even after staying in the gym for my first two and doing squats, thrusters, general leg abuse.
Sunday afternoon
15 pull ups
15 push ups
15 sit ups
15 Superman back ext.
20 minutes, AMRAP
Pete did ring dips instead of push ups and some crazy ball back ext. Got 6 plus 4 dips.
Dominic and I did this in the park.
I got seven plus another round of pulls.
Dom got six and some change.
Saturday was rest, but did some casual late night biking.
100 squats
2 muscle ups
80 squats
4 muscle ups
60 squats
6 muscle ups
40 squats
8 muscle ups
20 squats
10 muscle ups
Dan 20:49
Joe 30:17
Pete 24:46 (3 rep penalty)
Tina 28:49 (bar dips, ring pull x3 for each MU)
50 lb DB
10 walking lunges
15 overhead swings
5 rounds for time
Dan 4:00
Pete 4:38
Joe 4:41
Tina 5:45 (30 lb db)
Rest two minutes
Jump rope to 100 reps, others hold plank
three rounds
Rest two minutes
50 burpees
Dan and Pete 3:00
Joe 4:37
Great conditioning workout
Wednesday
“Fran”
Rx
95 lb thruster
pull up
21-15-9
Dan-5:56
Pete-6:12
Joe-7:12 (75lb)
Tuesday
1 Kilometer run repeats (three rounds) 1:1 work/rest ratio
Hold 5k goal time throughout
Dan-3:40, 3:25, 3:22
Pete-4:04, 4:01, 4:11
Friday
REST AND DIGEST.
Saturday
Climb trees in the hotel parking lot and do pull ups from the highest possible branch, have girlfriend pretend she is not with you while child screams “Daddy, get down!!!”, follow with random walking around theme park.
Sunday
Dan
10 push ups, 10 squats x3
10 jump squats, 10 plio push ups x5
Tabata Push up, Sit Up, Squat (did not count, not great numbers though)
Three rounds of:
stiff arm plate raise 45 lb x8, mountain climber x50, high knees x50
Three rounds of:
pull up bar bicep curl
50 lb. snatch x6 each arm
10 burpees
rest one minute between rounds
Monday
Crossfit East Decatur Warm Up (thanks Dominic)
50 jump rope turns (a few double unders…need a new rope)
30 mountain climbers (2 count)
10 sampsons
10 push ups
10 squats
10 pull ups
10 over head pulldowns
3 rounds, no rest
Over head press
7 sets of one rep
Dan-125, 135, 145 (fail), 135, 145 (fail), 135 (fail), 135
Pete-135, 155, 165 (fail), 155, 155, 165, 165
Tina-45, 65, 65, 65, 75 (fail), 65, 65
Dan and Pete
200 meter sprints
Dan-25, 25, 26, 26, 27, 27
Pete-28, 29, 30, 30, 31, 31
