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#11 |
Member
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Re: E's Workout Journal
August 24, 2015
CrossFit RX WOD Metcon (Time): 5 Rounds 15 Chest To Bar 25 Calorie Row 1:00 Double Under Attempts 1:00 Rest Time: 31:57 Core 3 Rounds 20 lb x 20 Reverse Hypers 20 Ab Fallouts Notes: Yikes! Away from the box for almost two weeks. No excuses. Used combination of green and blue bands after the first set of chest to bars. |
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#12 |
Member
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Re: E's Workout Journal
August 25, 2015
Crossfit RX WOD Split Jerk 10 minute workup to 1RM 145 x 1 Metcon (Reps): 5 Rounds on the 3:00 200 Meter Run Remaining Time 95 lb. Squat Clean Thrusters AMRAP Reps: 32 Core 3 x 1:00 green band plank 1:00 rest Notes: Exhilarating workout. My first time doing split jerks. I was happy to get 145. Tried twice and failed. Got it on the third try. I think I could get more weight with practice. Need to work on my speed. Good weight for the squat cleans thrusters. |
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#13 |
Member
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Re: E's Workout Journal
August 26, 2015
CrossFit RX WOD Metcon (Time): Teams of 2 21-18-15-12-9-6-3 Burpees Over the Rower Calorie Row Time: 18:46 Notes: First team member does a full set of 21 burpees, then rests while the second team member does their set of 21 burpees. Then the first team member rows for 21 calories, then rests while the second team member rows, then back to burpees, etc. Pleased that I was pretty high up on the whiteboard for this one, as cardio is my strong suit. |
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#14 |
Member
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Re: E's Workout Journal
August 27, 2015
Crossfit RX WOD Metcon (AMRAP - Rounds and Reps): Snatch Chief 5 Rounds of 3 Minutes on 1 Minute off 3 Power Snatches (75#) 6 Push-Ups 9 Air Squats Rounds + Reps: 13 + 2 Notes: RX poundage was 135 lbs. I've only done snatches a few times, so I wasn't sure what weight to use. My form improved over the workout. I bumped the weight to 85 lbs for the last set, which was doable. |
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#15 |
Member
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Re: E's Workout Journal
August 28, 2015
Crossfit RX WOD Sumo Deadlift EMOM 5: 3 heavy reps 205 lbs. Metcon (Time): KBS Fran 21-15-9 65 lb Thrusters 45 lb KBS Time: 6:28 Core 10 Strict TTB 20 Abmat Sit-Ups 30 Hip Extensions 40 Banded Good Mornings Notes: First time doing sumo deadlifts. I don't have the form down perfect yet. Metcon was a Fran variant: KBS instead of pullups. |
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#16 |
Member
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Re: E's Workout Journal
September 1, 2015
CrossFit RX Bench Press 175 lbs. 6 x 3, every :90 seconds WOD Metcon (Time): Cherry Garcia 21 Thrusters (75) 21 Kettlebell Swings (55) 400 Meter Run 15 Thrusters (75) 15 Kettlebell Swings (55) 400 Meter Run 9 Thrusters (75) 9 Kettlebell Swings (55) 400 Meter Run Time: 14:28 Core 2x25 band pull aparts 2x30 band push downs Notes: RXed workout. Might have been able to handle 180 or 185 on the bench. Did the first set of thrusters unbroken. I believe this is my first time doing 21 reps of 75# thrusters unbroken. Previous PR on 21 reps was 65#. |
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#17 |
Member
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Re: E's Workout Journal
September 2, 2015
CrossFit RX Deadlifts (10 minutes to find a heavy triple) 255 x 3 WOD Metcon (Weight): On the Minute x 10 4 Deadlifts 4 Lateral Burpees over the barbell Deadlift Weights 185 x 4 190 x 4 195 x 4 200 x 4 205 x 4 210 x 4 210 x 4 215 x 4 215 x 4 220 x 4 Core 2 Rounds of: 25 AbMat Sit-Ups 25 Hip Extensions 15 band leg curls 25s L-Sit Hold 25 Banded Good Mornings Notes: 255 was tough, but I was happy with the weight, as my single PR is somewhere around 265. Weights for the deadlift ladder were perfect. I was spend at the end and could not have done another set. |
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#18 |
Member
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Re: E's Workout Journal
September 3, 2015
Crossfit RX WOD Metcon (Time): Teams of 3 Row 10K Athletes change every 250m. As soon as you get off the rower, max rep push ups for 1st 5k, max rep abmat situps for 2nd 5k. Each row is max effort. Time: 44:30 Notes: RXed workout. 603 reps of pushups and sit ups combined as a team. Fun workout. |
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#19 |
Member
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Re: E's Workout Journal
September 4, 2015
Piedmont Park Active Oval 3 Rounds Run 500 m 15 Pushups 15 Air Squats 15 Lying Leg Lifts Run 500 m 10 Pullups 10 Dips Time: 30:45 Notes: Hot... 91 degrees out. Wore sunscreen. |
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#20 |
Member
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Re: E's Workout Journal
September 15, 2015
CrossFit RX Bench Press 115 x 10 135 x 8 165 x 6 175 x 4 195 x 2 WOD Metcon 10 Rounds Every two minutes for 20 minutes: 12 UB 20# wall ball shots 100 meter sprint Max rep pull-ups Pull-up total: 33 Notes: RXed workout. I don't think I could have done much more weight on the bench press. Was pleased to get 195 x 2 after not benching for a little bit. Never done so many wall balls in my life. Tough workout. Could have done more pull-ups, but couldn't catch my breath. |
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