Last Thursday Doormouse Cardio Circuit 20 rounds 60 seconds work 30 seconds rest 30 minutes total Each fifth round burpees (18, 17, 15) Round 20 is 25 Burpees In between rounds are open source, meaning get creative.
Friday, Saturday, Sunday REST
Monday Filthy Fifty For time: 50 Box jump, 22 inch box 50 Jumping pull-ups 50 Kettlebell swings, 30 lb Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 12 pound ball 50 Burpees 100 Single unders jump rope 24:43
Later Monday… Handstand holds on the wall 5 x 40 seconds L sit holds 5 x 10-15 seconds
Even later… Reverse Tabata Swim 10 sec work/20 sec. rest 16 rounds, maximum output
Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters. Fell over.
Wednesday 12 Burpees 12 Pull ups 10 rounds for time. Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow. 21:28, 5 rounds each ring and bar.
Thursday 5k for time I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.
Friday 4×400, 2 minutes rest between 0:59 0:59 1:01 1:01 Legs were very heavy from the four days previous. Carried through but had no pop.. Would like to hit these all sub 0:57
This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.
Tuesday 10 135lb Squat Cleans 50 GHD sit ups 8 Squat Cleans 40 Sit ups 6 Squat Cleans 30 Sit ups 4 Squat Cleans 20 Sit ups 2 Squat Cleans 10 Sit Ups
135 lb squat cleans are a new treat. Another Olympic movement that looks dangerous but is actually very beneficial. The strength, growth, progression and over all fitness I have felt since starting a regular Crossfit regiment has been pretty outstanding. These workouts are no walk in the park but the results are worth it, and the mind frame that you are forced to embrace while undertaking them is something else.
Monday- Weighted pull ups 1-1-1-1-1-1-1 65-75-85-95 (fail x2)-85(fail)-75-65 Plio jumps five sets for fun and variation
Tuesday- Crossfit Barabra 20 pull ups 30 push ups 40 full range sit ups 50 squats
5 rounds with three minutes rest between each. 1. 2:46 2. 3:07 3. 4:14 4. 4:15 5. 5:27
Total time=19:49, 31:49 with rest
Brutal, last round ate my face.
Wednesday REST
Thursday Crossfit Ryan 7 muscle ups 21 burpees
First set of muscle ups were jumping, second-fourth sets from low rings, last set from the plio box from low rings. Even with the regression these were startlingly hard. A long way to go. Burpees felt slow and unexplosive, good for the mind.
Friday Crossfit’s Mr. Joshua Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups/gh bench sit up (15/15, 30, 30, 4/26, 2/28) 185 pound Deadlift, 15 reps
33:44 with an extra quarter mile at the end for good measure
Saturday Crossfit’s Erin Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups 24:12
