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Old 10-17-2013, 06:31 PM   #21
Steven Thunander
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Re: Thunder's CrossFit log

20131016
For time
Run 500m
8 stone carries 10 yards (about 30lb odd shaped stone), run back and forth after each carry
15 burpees
carry 105# bb any way 250m
15 burpees
20 single arm db clean and jerks 50#
60 ft bear crawl
run 500m
21:53. Not the best, but trying out some skills I will need for Spartan race

20131017
Strength/skill wod
Wt pullup 2x max reps with 25#db
14-10
Box jumps 10@ 26" 10@28" 20@30"
Pistol work
DWOD
Class
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Old 10-19-2013, 10:05 PM   #22
Steven Thunander
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Re: Thunder's CrossFit log

20131018
SWOD
MU Work
DWOD
2rft
10 dl 275#
20 box jumps 24"
Run 500m
13:55
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Old 10-22-2013, 10:55 PM   #23
Steven Thunander
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Re: Thunder's CrossFit log

20131018
SWOD
MU work on rings
DWOD
2rft
10 DL 275
20 box jumps 25"
Run 500m
13:17

20131020
Active Rest

20131021
"Ouch V2"
Amrap 18
Burpees
Before you begin, and EMOTM, do 2 clean and jerks 135#
117 Burpees plus 36 C+J=153 reps
100 burpees at 14:59 (2 minute PR)

20131022
3 rounds for time
Run 438M
25 games pushups
40 ft bear crawl
12:31
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Old 10-23-2013, 11:08 PM   #24
Steven Thunander
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Re: Thunder's CrossFit log

20131023
DWOD
AMRAP 12
5 BS 245#
5 PC 155#
7 box jumps 27"
5 rounds

Cashout:
HSPU Work

Row 500m (1:40/feet not strapped in)
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Old 10-24-2013, 09:58 PM   #25
Steven Thunander
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Re: Thunder's CrossFit log

20131024
MU Work on rings (work progressions for strict mu and kipping mu)
Dwod
Class (Last one for now).
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Old 10-28-2013, 12:13 AM   #26
Steven Thunander
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Re: Thunder's CrossFit log

5 more days until Spartan Race, then back to a more strength bias program.

20131026
For time
20 swings 50# DB
20 strict chinups on really fat bar
20 rows with 50# db's
20 burpees
20 jump lunges
20 50# DB deadlifts
20 games pushups
20 2 count xups
Run 250 m after each exercise
22:47

20131027
21-15-9
Front Squat 135#
KB swing 50# bell
Row (750-500-250m)
18:40
Major transition issues here. Initially went on calorie rower and had to move to other rower for row. Also had to go from upstairs for rows to weight room 50m from track.
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Old 10-28-2013, 10:26 PM   #27
Steven Thunander
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Re: Thunder's CrossFit log

20131028
DWOD
"300"
16:13 (PR)
C-out
30 burpees (2:19)


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Old 10-31-2013, 07:24 PM   #28
Steven Thunander
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Re: Thunder's CrossFit log

So I decided to go ahead and start the resets pre-race...

20131030
SWOD
Squat 3x5@ 285
Bench 3x5@ 185
DWOD
AMRAP 8
5 thrusters 50# DB's
5 chinups with 20#db
5 burpee touches (12" over reach)
5 rounds + 2 thrusters (77 reps)

20131031
SWOD
PC 5x3@ 185
DWOD
For time
15 squat snatch 65#
20 clean and press 50# kb
25 SDHP 65#
30 swings 50# kb
35 jump squats
8:27

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Old 11-02-2013, 09:05 PM   #29
Steven Thunander
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Re: Thunder's CrossFit log

20131102
Spartan Sprint in Miller Park
1:07:57 (Top 55% finish overall, top 50% finish for males my age)
W/penalties 1:11:57 (Failed 4 obstacles- 6 ft wall, Throw, the shuffle station, and the rope climb) (As crossfitters we know better)
120 burpee penalty assessed (These killed my time)
For a first timer, though, I shouldn't be too disappointed. I know that I have weaknesses to work on. I definitely will be working on rope climbs while fatigued.

C-Out (one hour after race)
"Grace"
5:27 (No where close to PR- Last 4:35 during Glen)

Last edited by Steven Thunander; 11-02-2013 at 09:19 PM..
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Old 11-04-2013, 01:20 PM   #30
Steven Thunander
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Re: Thunder's CrossFit log

20131104
SWOD
Press 3x5@125
DWOD
4rft
8 KB snatches 50# kb
12 TTB
15 games pushups
9:51
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