Murph
Did Crossfit's Murph for time.Run one mile100 Pull Ups, 200 Push Ups, 300 BW Squats broken up any way you wantRun one mileMile-5:40 (felt good, but not hard)10 seconds for Peeeeetooooow to open the damn doorFirst three rounds:10 pull ups20 push ups30 squatsRounds four...
Weekends are for buffing and waxing.
Saturday...DB row on bench60 x12/70 x10/ 80 x10False grip ring pull up x10Jumping Muscle Upx1/Ring dips x15/drop and pull back upFalse grip ring pull up x10Jumping Muscle Upx1/Ring dips x5/drop and pull back up...Noticeable drop in dip strength...A bunch of bicep...
Thursday and Friday
Thursday4x400 metertwo minute rest between.Done on the Garage Road track.Tight 90 degree turns, dogs barking, pedestrian dodging.56.858.360.962.3Goal was under four minutes total, got it.Went inside and created....Heavy Pickle100 lb. Heavy bag squat100 lb. heavy bag...
Some days you just want to eat gruel and slap something.
Wednesday
9ampush ups, planks, etc. warm upBench press:135 x15, 155 x12, 185 x8Close grip ball push ups and bar dips3x10 eachOverhead press65 x15, 75 x15, 95 x12Cornered lunging bar push65x10 twicecore circuit ten minutes7:00pm10 minute maximum intensity bodyweight circuit, 10...
To the brink
This one pushed it to the limit...30 pound vest worn for entire workout.5 rounds, no rest.a. pull ups (set one 6, sets 2-5 five)b. push ups 10c. stair runs (14 stair flight, odd reps single stair, even reps double stair)d. 50 lb. db snatch x6 per arme. water fountain...
Thursday, Friday and a rest
ThursdayCrossfit's Helen:Three rounds for time:1.Sprint quarter mile2. 21 60 lb. two arm overhead db swing (in place of 54 lb. kettlebell)3. 12 pull ups (kipping allowed)9:19The last quarter mile sucked, wobbly legs. The swings were cake round one, then harder but...
Wednesday Morning
A hot and sweaty outdoor workout.1.Five minute jog to warm up2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.Three rounds with one minute rest3. Chest circuit:a. black band pressb. red band double chest flyc. blue band triceps...
Speed and recovery
Inspired by this video:CLICK HERE FOR LINKI decided that a few more squats supersetted with half mile runs would be good.1. 95lb squat x20 half mile-2:402. 135 lb squat x20 half mile-2:323. 135 lb squat x20 half mile-2:314. 95lb squat x20 half mile-2:22No rest between...
How long does it take to tie your shoes?
58:07The swimming course was changed and made longer. It's usually just under a quarter mile, this time just over. I forgot my elastic easy-on shoes. Had to run in some others that forced me to sit down and tie them in the transition. BLEH! Anyway, PR by two seconds...