Re: AEB Workout Log
 

Today is a rest day to prepare for tomorrow's CF Generation Summer Slam

WOD #1
In 12 min: 200 m plate carry (as a team) Then, AMRAP- ~30 m tire sled drag

In addition, each team member must complete 100 DU's in the allotted time

*Each team gets set of six bumper plates (2 x 45#, 1 x 35#, 3 x 25#)
**Must move entire set of bumper plates one sled drag at a time (in any combination) with only one athlete pulling at a time. Each time all six plates have been moved is one round. The sled must be pulled back to the start (empty) to load more plates. After all six plates have been moved, start over and move the set of plates again. Each round (all plates moved) is 200 pounds.
***Score is total pounds moved minus incomplete double-unders

WOD #2
Clean & Jerk Ladder: 75#, 85#, 95#, 105#, 115#, 125#, 135#, 145#, 155# (Current clean PR is 130#, current jerk PR is 117# so this will be…interesting)

*Move through with your team, in groups of three (3 males/3 females)
**1 min 15 sec to perform lifts, 15 sec to rotate
***Score is total weight of maximum successful lift for all team members

WOD #3
For time:
Run 400 (as a team)
300 box jumps: 100 reps per box (22”, 24”, 28”)
Run 400 (as a team)
300 KB swings: 100 reps per bell (35#, 45#, 55#)
Run 400 (as a team)
300 goblet squats: 100 reps per bell (35#, 45#, 55#)
Run 400 (as a team)

*25 minute cap

Re: AEB Workout Log
 

I'm still recovering from Saturday. Soooorreee still. Parts of Saturday were great (PR C&J 125# up from 117#, PR clean 135# up from 130#) and some parts were horrible (I have SO MUCH WORK to do on double unders). The final WOD was awful, but I felt good the whole time, so it could have been a lot worse.

All in all, team competitions are great.

Re: AEB Workout Log
 

Yesterday was backsquat day, which I love, and backsquat/pullup for the metcon.

I was feeling pretty weak yesterday, but still did alright on the weight. My 1Rm is 215#, so I think I can do a lot better by the end of this cycle.

Metcon was 3 rounds of 1 min 135# backsquat, 1 min pullups, 30 second jumping lunges, 30 second rest.

I did 47 reps of squats and pullups with a light band.

Backsquat jumps:
115#x3
145#x3
165#x3
175#x3
185#x3

Re: AEB Workout Log
 

Weighted pullup day. I need this day like crazy. My lats are rediculously weak.

I worked up to 3 reps of light band +7.5#

Metcon was 10 rounds 30 second on, 30 seconds off 1.5 pood RKB. I did 188 reps.

Re: AEB Workout Log
 

Deadlift day! Higher rep scheme (5x) and a clean review, so we only got in 3 rounds.

Metcon was 5 rounds, 5 cleans (95#), 5 pullups, 5 burpees. Took me 8.30. I ended up using a light and mini band, I pulled my bicep on the pullups yesterday I think and i didn't want to strain it too bad.

Deadlift jumps:

125#x5
155#x5
175#x5

Re: AEB Workout Log
 

Dropped in to crossfit Asheville today for a perfectly awful wod.

3 rounds for time

800 m run
7 dead lifts 135#
10 burpee pull ups
7 kb thrusters per arm 33#
20 box jumps 20"

There was a 30 min cap and I was at 10 box jumps at that point, so it probably took 31 minutes or so.

It was officially more running than I want to do in a week.

Re: AEB Workout Log
 

[QUOTE=Amber Baird;1083662]Dropped in to crossfit Asheville today for a perfectly awful wod.

3 rounds for time

800 m run
7 dead lifts 135#
10 burpee pull ups
7 kb thrusters per arm 33#
20 box jumps 20"

There was a 30 min cap and I was at 10 box jumps at that point, so it probably took 31 minutes or so.

It was officially more running than I want to do in a week.[/QUOTE]

That's a lot of running - considering that Murph is 2 miles. Then again, I like to run.

Re: AEB Workout Log
 

I worked out at the Y today, following CFCC programming. Squatting heavy at a globogym is HILAROUS.

I was working up to a 1RM (PR of 215#) and so I was doing a lift, waiting a minute, etc. Like you do. Some lady keeps coming over and I told her she was welcome to work in. She told me I had strong legs (duh), and she started taking my 210# off the bar. She stripped it to 135# and began to do high rep quarter squats with her knees caving in.

When I went to load the bar for 220# (new PR) she asked how many reps I was doing. When I told her just 1, she said "well that makes me feel better". So I'm glad the fact that my full-depth squat at 220# is only something I can do for one rep makes her feel better. Cause her form isn't going to do the trick.

Then the guy I asked to spot me on 220# (useless spot, BTW) told me I can outsquat most men. You know that's right, at least at the Y.

I did the CFCC metcon in 12.29 since I suck at double unders and I had to run all over the gym to row, run, do burpees, and jump rope. I still suck at double unders, tho.

500m row
600m run
30 burpees
30 double unders

Back squat jumps:

115x3
155x2 (math is hard!)
175x1
195x1
210x1
220x1 (PR)

Re: AEB Workout Log
 

Back at CFCC. Pullup day. Needed, so desperately needed.

Worked up to mini band + 2.5# for 3. I hate how fast pullup strength goes.

Metcon was EMOM for 10 minutes 3 pullups (light band) 20 air squats.

Going back just for strength at 6.30, we'll see how much worse I am the second time.

Re: AEB Workout Log
 

always a nice changeup to have you guest star in one of my sessions for once!