Deadlift Tuesday!

Can't remember any of the warmups.

Workout:
Deadlift 3-3-3 at 210-215-220
400m run following each deadlift set

Warmup:
400m row (would have ran but I forgot shoes and socks)
Some PVC squats
Leg swings

2 minutes of 20 seconds on 10 seconds off of each of:
hang and kip (no pullup, just practice kipping)
pushups
walking lunges

20 pushups

2 rounds @ 55lbs of:
5 deadlift
5 hang power clean
5 front squat
5 push press
5 back squat

Push press 5-5-5 at 75-75-95


Workout:
For time:
3 rounds of:
10 kb swing (16 kg)
10 push press (85 lbs)
30 situps

6:30

Working out barefoot wasn't so bad. I might have to get me some Vibram 5 Fingers

Warmup:
Some leg swings and arms swings
10 pushups
10 squats

Then flutterkicks while partner does 5 rounds of:
backwards ~20m run
forwards ~40m sprint
forwards ~20m jog

Then 5 rounds of:
backwards ~20m run
forwards ~40m sprint
forwards ~20m jog

Then hold pushup position while partner does another 5 rounds.

Then another 5 rounds.

Some PVC back squats
Back squat 5-3-2-3 at 85-125-155-155

Workout:
Back squat 3-3-3-3-3 at 165-175-185-185-190

PR, baby.

I didn't stay for the MetCon cause I need to focus on packing and moving. Woot woot we closed on the condo today!

Warmup:
400m run
Don't remember the rest

Workout:
1 mile run with team (easy intensity)
max pushups in 2 minutes
800m run with team (medium intensity)
max pullups in 2 minutes
400m run with team (hard intensity)
max situps in 2 minutes

I did 43 - 18 (chest to bar!!!!) - 75

First time CTB in a workout! ROCK ROCK ROCK!

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
plyo/form running
agility ladder


Workout:

3 sets of:
300m run
20 lunges
20 squats
90 sec. rest

2 sets of:
200m run
10 pushups
200m run
10 squat jumps

Warmup:
PVC arm passthroughs
Leg swings

8 minutes of:
10 squats
4 varied height box jumps
10 wall balls (14 lbs)
5 pullups

Push press:
5-5-3-2 at 45-65-85-95


Workout:
Push press:
5-5-5 at 95-105-110

Then 3 rounds of:
10 burpees
10 box jumps (27.75")

Warmup:
400m backwards run
Leg swings
15 seconds hold squats
10 squats
20 pushups
35 flutterkicks

Then 2 rounds, 40 seconds each, of each of:
Kettlebell sumo deadlift high pull (12 kg)
Medicine ball cleans (14 lbs)
Kettlebell deadlifts (16 kg)

Then some PVC work on hang squat snatch

Workout:
Hang squat snatch, 3-3-3 at 35-55-55 (easy)

Then for time:
400m run
10 squat cleans (85 lbs)
10 pullups
10 squat cleans
10 pullups
10 squat cleans
10 pullups
400m run

11:46

Warmup:
400m run
Some PVC overhead squats

Then 4 rounds of:
3 Hang power clean - shoulder press - push press - push jerk - split jerk (35 lbs)
7 pullups
7 box jumps (18")

Workout:
Max rounds in 10 minutes of:
10 get the bar over your head (I did split jerks) @ 105 lbs
10 kettlebell swings (16 kg)

3 rounds plus 2 bar over my heads.

Warmup:
bear crawl ~25 meters
100m lateral shuffle right
100m lateral shuffle left
bear crawl ~25 meters

Some overhead squats w/ PVC
some hang power snatch w/ PVC

Hang power snatch 5-3 at 35-65 lbs


Workout:
Hang Power Snatch: 2-2-2 at 85-85-85

Then for time:
400m run
50 overhead squat (45 lbs)
30 pullups

8:02

Super Track Tuesday

Track workout 1-1

Some normal warmup stuff

2 sets of:
400m run
20 squats
10 pushups
90 seconds rest

4 sets of:
200m run
5 burpees
60 seconds rest

Warmup:
400m run
Some PVC overhead squats
4 rounds each, 20 seconds on/10 seconds off of:
pushups
squats
12kg kettlebell swing (American style)
Deadlift: 5-3-2-5-5-5 at 95-135-165-165-165-165

Workout:
3 rounds for time of:
400m run
10 ring dips
10 box jumps
13:46 (ring dips slowed me WAY down)

Murph

3 hours of practice

Then a partial Murph!

My gym had a Murph Day event. Murph is really freakin crazy (see label "Murph," I did it once before, it is hard). Murph as prescribed is:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
(all wearing body armor if you have it)

We do the workout to honor of the memory of Lieutenant Murphy (see his amazing story of heroics here: http://www.windycitycrossfit.com/windycitycrossfit/2009/06/6609.html). This guy was freaking amazing, a true American hero. "Murph" was his favorite workout.

Anyways.

Beef and I decided it would be crazy to do 2 frisbee practices plus Murph all in the same weekend, so we decided to split the exercises and run both miles together.

I ended up doing:
1 mile run
100 pullups
~65 pushups
~115 squats
1 mile run

Boom.

Then played 3 more hours of frisbee on Sunday. My body was tanked afterwards.

Warmup:
800m run
Some PVC overhead squats

30 deadhang pullups, slightly assisted by teammate, 6 different grips (normal, narrow, wide, chinup, monkey left front, monkey right front)

7-6-5-4-3-2-1 of:
Deadlift (135 lbs, last set of 1 I did 175 lbs)
squat jumps
pushups


Workout:
1 mile run for time
7:17

The last timed mile I ran was in spring of 9th grade and I hit 7:15 (and got on the Presidential Physical Fitness list!). I'm so pissed I was off by 2 seconds today...I still had some left at the end. I didn't have a watch when I was running, so I couldn't really pace properly. But nbd. I'm stoked I'm still in high school track season running shape!

Warmup:
800m run

Dot Drill, 30 seconds on, 30 seconds rest, of:
2 feet
right leg
left leg
2 feet
right leg
left leg

Some PVC work
3 sets at 35 lbs of:
5 shoulder press
5 push press
5 push jerk


Workout:
For time:
3 rounds, 15-9-6 reps of:
hang squat clean (85 lbs)
handstand pushups

10:53