Tuesday, September 29, 2009
Wednesday 090930
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
Post rounds completed to comments.
Compare to 090825.
BrandX: http://www.crossfitbrandx.com/index.php/forums/viewthread/8190/
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
Total Rounds: 9
Note: Rounds 6-9 I lowered the weight to 45lbs on thrusters since my back was feeking twitchy and still not 100%.
Tuesday 090929
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910.
Body weight bench press: 6-5-4
Pull-ups: 6-5-5
Body weight back squat: 6-10-8
I didn't complete the workout as prescribed due to my shoulder and back feeling iffy from Monday. However, I added a 1/2 mile run to the end. I'm gonna have to start watching the intensity. My heart rate was up over 180 at one point!
Tuesday, September 22, 2009
Monday 090928
From Saturday 090919
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
Puppies: 3 rounds
10 Handstand Push ups progressions
10 Pull up progressions
when finished complete 1:00 total L sit or tuck sit
Note: Since I'm working on bettering my run I also added .25 mile runs at the start of every round.
Tuesday 090922
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712.
Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions
Final time: About 7 minutes.
This was such an easy workout it barely even registered. I did bump up the second and third set of back extensions though with a 25lb plate. Also, I couldn't do the sit-ups as prescribed due to a lack of equipment so I bounced around between a couple ab machines at my gym testing them out. Found one that's pretty damn good actually, but still didn't hit the parts the GHSU is geared towards.
Monday, September 21, 2009
Monday 090921
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.
Puppies:
25 Pull-ups (or progressions)
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)
Final Time: 18:18
Thursday, September 3, 2009
Monday 090831
95 pound Power snatch, 15 reps
Run 400 meters
Only did 3 rounds for a final time of: 17:10