6.4.2012
Workout Of The Day
7 rounds for reps / calories:
1 minute row
1 minute push-ups
1 minute sit-ups
Result: 346 Reps
29.3.2012
Workout Of The Day
Strength
Lunge Complex:
Forward Lunge to Skater Lunge
5 work sets on each leg
MetCon
4min Situps
3min KBS
2min WallBalls
1min Box Jumps
400m Run
Results:
Strength: worked up to 175#
MetCon: 198 reps (24kg KB/20# Medball/20” box); Run done in 2:10 (slowed a bit by unexpected calf cramping)
27.3.2012
Workout Of The Day
Complete as many rounds and reps as possible in 10 minutes of:
21 Push Press, 95/65lbs
21 Jumping Pull-ups
15 Push Press, 145/85lbs
15 Pull-ups
9 Push Press, 195/105lbs
9 Chest to Bar Pull-ups
Result: 87 reps with 95#/115#/145# weight scheme on the push presses…. too many days off made this one suck extra.
20.3.2012
Workout Of The Day
Strength
Jerk
10 minutes to find your 1-Rep Max.
MetCon
Complete as many rounds as possible in 10 minutes of:
10 Overhead Walking Lunges, 45/25lbs
10 Push-ups
Results:
Strength: worked up to 185#, then failed at 205# (previous PR)… came back down and failed at 195#.
MetCon: 7 rounds + 8 walking lunges (Rx’d)
19.3.2012
Workout Of The Day
Strength
Front Squat
2 on the minute for 10 minutes
MetCon
For time:
30 Handstand Push-ups
30 Deadlifts, 275/185lbs
30 Chest to Bar Pull-ups
30 Box Jumps, 24”/20”
Result:
Strength: worked up to 245#
MetCon: 12:16 (subbed HSPUs off a 24” box, all else as prescribed)
14.3.2012
Workout Of The Day
“Tabata This!”
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Result: Squat/Rower/Pullups/Sit-ups/Push-ups = 14/5/4/11/6 = 40
Think I underestimated myself here… with the exception of fatigue on the push-ups and a slow start in round 1 of the rower, I think I probably could have added at least 1 more rep to every movement.
13.3.2012
Workout Of The Day
Skills
Perform as many Rope Climbs as you can in 3 minutes
Perform as many Handstand Push-ups as you can in 3 minutes
MetCon
4 three-minute rounds:
400m Run
As many Kettlebell Swings (24/16kg) as possible
Rest 1 minute between rounds
Result:
Skills: 5 HSPUs (off 2 abmats), 3 Rope climbs… shoulder was not really feeling it with the HSPUs and I kind of suck at rope climbs.
MetCon: 35+30+30+30 = 125 KB swings. All runs were between 1:42-1:46.
12.3.2012
Workout Of The Day
Strength
Bench Press
10 minutes to find your 1-Rep Max.
MetCon
(a) Complete as many reps as possible in 5 minutes of:
10 Squat Clean, 95/65lbs
20 Box Jumps, 20”3 min rest 1 min rest
(b) Complete as many reps as possible in 5 minutes of:
10 Push Press, 95/65lbs
20 Air Squats
Bench Press: worked up to 230#
MetCon (a): 63 reps (Rx’d)
MetCon (b): 121 reps (Rx’d)
8.3.2012
Workout Of The Day
2012 CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24” box / F 20” box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Result: 5 rounds + 26 reps = 206 reps (subbed 95# push press)
