Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
plyos
ladders

Workout:
4x200m run, 100m jog fartleks

3x lay on ground face down, jump up and sprint 15m, backpedal 15m
20 second rest
3x 3 tuck jumps, sprint 15m, backpedal 15m

4x run 50m, sprint 50m, rest 45 sec, play defense 50m, cut 50m, rest 30 sec

suicide 10-25-50-50-25-10

Warmup:
PVC stuff

Back squat 3-2 at 115-155

Workout:
Back squat:
5-5-5 at 165
3-3-3 at 175

Then 3 rounds for time of:
25 deadlift (65 lbs)
30 situps

4:38

Nemefit!

Warmup:
400m run
PVC stretches
2 min. max pushups (I did 30 on knees...tanked from Cindy)
some PVC front squat and hang power clean practice

Workout:
Hang Power Clean
2-2-2-2-2-2-2-2 at 120
Front Squat
3-3-3-3 at 135

10 deadlifts at 105

Then max rounds in 12 minutes of:
3 deadlift (185)
10 burpees
6 jumping lunges
5 burpees

I got 5 rounds.

Cindy

Warmup:
PVC stretching and some squats
3 rounds of:
5 medicine ball cleans (14kg)
hold pushup position while partner does med ball cleans

3 rounds of:
6 spider pushups (do a pushup with one knee up on the same-side elbow)
hold PVC overhead squat while partner does spider pushups

30 seconds, 45 seconds, 60 seconds of high med ball tosses with partner


Workout:
Cindy!
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

14 rounds plus 5 pullups

Warmup:
3 rounds of:
Single arm presses with 16kg kettlebells
haul 45lbs overhead ~15m
10 squats holding 45 lbs at chest
~15m lunges with 45 lbs. overhead
(3rd round I did 12kg kettlebells and 35 lbs)

Then some other stuff

Workout:
Push Press (80%)
3-3-3-3-3 at 105

Then for time:
21-15-9 of
box jumps (24")
burpees

6:39. Weak sauce.

Warmup:
400m run
some PVC stuff
PVC barbell warmup
45 lb barbell warmup

Back squats:
5-3-2 at 95-145-165

Workout:
Back squats (85% 1 rep max):
3-3-3-3-3 at 165

Then max rounds in 2 minutes of:
5 pullups
5 pushups
5 situps
I got 4 2/3 rounds

Then max rounds in 2 minutes of:
5 pullups
5 ring dips
5 flutterkicks
I got 2 rounds.

Nemefit!

Our trainer was sick, so we made up a parking lot workout!

Warmup:
2 rounds of:
10 squats
~65m lunges
10 pushups
~135m run
10 burpees
~65m lunges
10 star jumps
~135m run

Then some ladder drills


Workout:
For time, 4 rounds of:
50m sprint
20 squats
10 burpees
5 tuck jumps
5:59

Few minutes break.

Then for time, 4 rounds of:
50m sprint
10 pushups
2:04

Grace

Warmup:
3 rounds of:
45 seconds squat broad jump, 15 seconds rest
45 seconds dead hang pullups, 15 seconds rest
45 seconds handstand pushups, 15 seconds rest

Then some 45-lb barbell clean and jerk practice

Then 5 sets of 3 clean deadlifts at 75 lbs.

Workout:
Grace:
30 clean and jerk (85 lbs)
3:26

Warmup:
Don't really remember most of it.

Workout:
5 rounds for time of:
10 power snatch (45 lbs)
20 squats

5:41

Super Skills Thursday

Warmup:
some PVC work
4 rounds of ~1 min. box jumps (18"), 10 pushups

Workout:
A billion tries at muscle ups. I went from harness to 20" box to 18" box. Working on getting into the dip position.

Warmup:
Some PVC stuff
20 wall balls
some other stuff I can't remember

Back squat 5-3-2 at 95-135-155

Workout:
Back squat at 80% 1 rep max:
5-5-5 at 160-150-150 (still sore from front squats yesterday!)

Nemefit!

Warmup:
backwards 50m run
forwards 450m run
some PVC stuff
20 squats
20 pushups
some leg swings
PVC practice hang power cleans and front squats
2 minutes situps

Workout:
Hang Power Clean 2-2-2-2-2-2-2-2 at 115

Find 3-rep max for Front Squats:
3-3-3-3-3-2-3 at 75-95-115-135-145-155-150

Then 3 rounds, each timed, 3 minutes between rounds of:
100m sprint
4 hang squat clean (65 lbs)
8 box jumps (25"-24"-24" I switched after 1st round)
16 burpees

2:16 - 2:17 - 2:50 (I almost met Pukey in the last round)

NemeTrack

Warmup: Bike ~2 miles, abbreviated Hellyer warmup, some plyos

Workout:
3x 200m run / 100m jog
rest 2 minutes
3x 200m run / 100m

water break

6x lay on ground, jump up and sprint 15m, then backpedal 15m (no breaks)

2x 40m forward cutting, 40m backward defending

2x 50m strides

Warmup:
Some PVC stretching

3 rounds of:
5 pistols per leg
10 buddy-assisted pullups
10 assist-your-buddy-at-pullups

Back squat 5-3-2 at 45-135-150

Workout:
Back squat 3-3-3-3-3 at 75% (150 for me)

Then, for time, 3-6-9-6-3 of power clean and jerk (85 lbs) and ring dips
8:01

Warmup:
400m run

2 rounds of:
2 lunges 3 squats x10
inchworm out to pushup, 5 pushups, inchworm back while other group does 2 lunges/3 squats x10

Then 3 rounds of:
45 seconds on 15 seconds rest of:
ring play (dips, hold vertical, whatevs just stay on rings)
v-ups
jumping bar muscleups

Then 5 rounds of:
1 shoulder press, 3 push press, 5 push jerk @ 45 lbs
box jumps for vertical height while partner does presses/jerks


Workout:
3 rounds for time:
400m run
21 kettlebell swing (16kg)
12 handstand pushups

16:53. Weak.

Nemefit!

Tonight was the first Nemesis private Crossfit workout!

Warmup:
400m run
some PVC squats
15 pushups
more squats

Pretests:
Vertical: 15 inches
Standing long jump: 100 inches
50m dash: 8.53 seconds (I think I may have cheated and jumped the gun a little)

Then some hang power clean and front squat PVC practice

Workout:
Find 2-rep max of hang power clean
2-2-1-2 at 95-125-130-130

Then 7 rounds of:
start clock
5 thrusters (75 lbs)
run 100m
rest until 2 minutes is up

The last 2 rounds we ran 200m instead of 100m