Today Liz and I did the following workout:
2 rounds of:
21-51-9 Kettlebell Swings
10-20-30 Jump-rope
Then we did a few turkish get-ups.
Liz used a 25# kb and I used a 53#
quick but good workout!
Low Bar Back Squats:
205 x 5
225 x 5
245 x 5
255 x 5
225 x 5
Overhead Press:
135 x 5
135 x 5
Push Press:
135 x 5
Hang Power Clean
95 x 8
95 x 8
95 x 8
Pullups
20
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We completed three rounds. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
My Total Score: 302
WOD
Press: 145, 155, 175
Push Press: 185, 190, 195(failed 3rd rep)
Push Jerk: 155, 155, 155
Foundations:
Squat Clean: 185 (1 rep max)
Squat
215 x 5
235 x 5
255 x 5
Rest
3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs
6:01
I’ve been semi strict paleo for about two weeks, I feel better and my performance has improved. (I say semi strict because on Friday night/Saturday I rarely stick to it)
Check out the Primal Blueprint
Did you know that right now is the peak season of apples, broccoli, peppers & spinach if you live in Virginia? Check out this Peak-Season map for more!
I apologize for the lack of posting, I’ve been CrossFitting non-stop since I started my foundations class at Potomac Crossfit, as well as designing a new banner + website for them. Regular posting will resume this evening after PCF’s WOD!
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
9 rounds, intense workout, great atmosphere at the box.
Additionally, hit golds this morning for heavy bench press, weighted pullups and deadlifts.
Tonight we worked on the front squat, press and push press. Really need to work on my shoulder flexibility so I can improve my “rack” position.
WOD: 21-15-9
Front Squat (40#)
Push Press (40#)
4:14
Not too difficult but shoulders were burning due to the difficulty of holding the rack position.
Rest day tomorrow.