RWA

Running with Angie:
100 pull-ups
Run 1 mile
100 push-ups
Run 1 mile
100 sit-ups
Run 1 mile
100 squats
Run 1 mile
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Time = 37:49. No pull-up bar, so I was forced to leave these out. If done rx'd it would probably add 5-8 minutes to my total time. Splits as follows
6:24
4:20 (push ups)
6:18
3:30 (sit ups)
6:47
2:45 (squats)
7:02

Time could have been a little faster, got slowed down because I grabbed my dog in between to take him on the runs. Didn't make a huge difference because the little breaks probably made the runs faster which makes it even out. Felt really good about this workout overall, the push-ups were the worst part probably, I was able to do the squats almost unbroken which I was pretty happy about.

RINGER

Warm Up: 40-30-20-10 double-unders, weighted sit-ups (45#)
Strength: work to 3RM Weighted Pull-ups
Stamina: 15 x WPU @ 3RM, 75 x ring push-ups, row 2,000M
Work Capacity: AMRAP 20
3 muscle ups;

5 Thrusters (105#)
Durability: 3 mile run at moderate pace. Active stretch

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1. rx'd. Did high singles for the 40-30-20, then tried doubles for the set of 10, took me 4 sets

2. 45

3. rx'd @ 44#. Skipped the row due to time

4. 6 total rounds + 3 rounds of thrusters. I was really excited to do this workout, because I've been feeling good about my muscle-ups. It was awful though. Almost fell through on the first round and I think it got into my head, shoulders just weren't feeling up to it.

5. rx'd after about 30 minutes rest. ~6:50/mile pace

Birthday Workout

79 Pullups
79 Push-ups

79 GHD Situps

79 Box Jumps
You may partition as needed. Every time you break a set – go run 100M.

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Time: 16:30. Felt good about this time till I saw some other people do it. I think working out on my own really hurt me on these, because I didn't push quite as hard as I could have on every set, instead I tried to pace myself. Ended up running a lot more than I should have. Oh well. All in all this was a really hard workout, really enjoyed it

Row/Run II

early afternoon

3 rounds for time:

Row 500m

Run 400m

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Time: 10:49. Much better than earlier. The runs felt stronger, and I did the rowing on a running clock which probably saved a little time.

Row/Run

morning

3 rounds for time:

Row 500m

Run 400m

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Time: 11:23. Rowing splits were 1:51.7, 1:52.0, 1:53.6. Not sure about the runs. Could have gone faster, but I had to reset the rower in between. I'm going to do this again later and try for sub-11

OHS/FS/BS

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

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OHS: 45x5, 95x5, 115, 135, 145, 155, 160 (PR)

FS: 135, 155, 175, 185, 205, 215, 225 (PR)

BS: 135, 185, 205, 225, 235, 245

Happy with the OHS and Front Squat, but my back squat has been dropping. I'm getting back to doing the sealfit workouts next week, so hopefully the added strength aspect will help.

The Countdown, DL/T2B, Max Snatch

8 rounds for reps
On a 2 minute countdown complete:
200M Run
Max # Deadlifts / Max # Toes 2 Bar
1 min Rest
Coaches notes: Rx DL = 185/135, alternate between DL & T2B each round. Score = Total # Reps.
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DL (27, 22, 22, 22) T2B (22, 21, 18, 19)
Total: 173

Tried to go semi-easy on the run so I wouldn't be toasted on the others, felt good on the deadlifts. Broke them up into sets of 5, ending with a max set. Grip was tired on the toes to bar, and I couldn't get a good rhythm so I had to stop my swinging pretty often. Concentrated on controlling breathing during the rests, and I think it made a really big difference.


Work up to 1RM Snatch
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125. Tried a few times at 135, but I just couldn't mentally get myself to drop under it. Did a good amount of reps at 75-95 to practice dropping under it and catching the weight rather than power snatching it

Weighted Pull-ups

early afternoon

Work up to 3rm pull-ups
bwx5, 12, 15, 18, 23, 28, 35, 40, 45 (3rm)

5x3 @ 40#

Felt strong on the pull-ups especially after rowing and pull-ups yesterday, and how bad my arms felt afterwards. Doing another workout this evening

Jackie

Crossfit Benchmark Workout - Jackie

For Time:
1000m Row
50 Thrusters @ 45#
30 Pull-ups
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6:53. Solid time. This was the top time for the day. I didn't feel out of breath while I was rowing, because I stayed at a pretty steady slow pace, rather than going all out (~3:40-50/1000). But as soon as I started the thrusters I was gassed. Could have gone a little faster on them, it's all mental with such a light weight. The pull-ups I broke into 3 sets, so I could have done better on those as well

Filthy Fifty

Crossfit Benchmark Workout - Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 21:40. Not great. 2 minute PR over last time, but I should have done a lot better. The burpees absolutely destroyed my time, and I can't do double unders so I had to sub tuck jumps.